If youre trying to lose weight fast, it can be easy to get caught up with fad diet or other 'quick fixes' that promise a flat stomach in days.That's especially true if you are stuck at home on lockdown, and scoffing barbecue in your newly acquired hot tub. Sure, you can now exercise outdoors as much as you like, but youre still likely to be moving less and eating more, especially if you are usually a gym goer, and havent been able to acquire home gym equipment to tide you over.

Don't worry; there are ways to lose weight and lose belly fat that are tried and trusted. It might not be the easy and quick weight loss of your dreams, but it's very doable. We have nothing against the keto diet, for instance, but a lot of people will find it is difficult to fit into their lifestyle. We've tried to keep these diet, workout and weight-loss tips as simple as possible so you can get fit and in shape, in 2020.

A guide specifically for lockdown: How to lose weight at home

A great way to lose weight is to stop boozing

So, if you're serious about losing weight, you've come to the right place. We won't promise you'll get a six pack in as many hours, but we can guarantee expert advice and key tips for losing weight quickly, but in a healthy and sustainable way.Weve also got the lowdown on the best exercise for losing weight fast, and all the gear youll need to get started.

The best way for you to lose weight fast will depend on your starting point, your end goal, and your lifestyle. In this article we lay out ten strategies that are applicable to everyone, whether you're a fitness novice looking to shed several stone, or you simply require motivation to keep going.

Generally speaking the best way to lose weight quickly, and maintain that weight loss, is to follow a steady, manageable plan. Dont try to take on more than you can reasonably fit into one day, unless youre willing to make the sacrifice. Most likely sleep or your social life.

The NHS recommends that you aim to lose no more than 2 lbs (1kg) per week; anymore than that and you risk burning out and giving up.With that in mind, here are ten strategies to get you losing weight quickly.

Best abs workouts for (mainly) women

(Image credit: Pixabay)

The short answer to the question of how to lose weight fast is to achieve a consistent calorie deficit. That is, burn more calories than you consume.

If you eat 2,500 calories a day the recommended daily amount for a man, although of course this can vary wildly depending on your height, weight and frame and burn 3,000, you are in a calorie deficit.

If, however, you burn 3,000 but have consumed 3,500, youre not in a calorie deficit, even though you've almost certainly been working out a lot have burned that much energy.

What you need to do is ensure youre eating the right food and doing the right exercise so that youre sufficiently full and satisfied even when consuming fewer calories than you burn. Here's how...

(Image credit: RitaE from Pixabay)

As we alluded to above, a common pitfall that many people experience when trying to lose weight is that as they start exercising more, they feel like they need to eat more to keep their energy levels up and consequently fail to see results.Instead, we recommend adapting your diet to get the most out of your calories.

All foods have different energy densities. Foods like fruits, vegetables and whole grains have low energy density, which means you will get fuller faster when eating these than you would high energy density foods.

Nutritionist Jenna Hope explains: Proteins and healthy fats promote more stable blood glucose levels, keeping you fuller across a time period and less likely to crave sugar or over eat, and so these are the kinds of foods you should get the majority of your calories from.

Consuming the same amount of calories as you are now (or fewer if possible), but getting more nutritional value from them will help you feel fuller for longer and lose weight more quickly as a result.

Cutting down on sugar will help reduce your waistline

We all know that some foods and some food groups are healthier than others, and that we need every type of food in our diet. The problem is that many of us arent getting the right balance.

Spoon Guru nutritionist Isabel Butler (MSc, ANutr) recommends that the best way to reduce weight and maintain the weight loss is by simply eating a balanced and healthy diet, without refusing yourself particular foods If you do cut out foods, you need to make sure your diet is still balanced and you are getting the nutrients your body needs from other sources.

For example, unless you're training to become a weightlifter, there's nothing wrong with carbs per se despite what keto diet fans might tell you but the biggest food culprit when it comes to hindering weight loss is the simple carbohydrate.

Could complete meal replacement product Huel help you diet effectively?

Compared to complex carbs like beans, whole grains and vegetables, which break down and release energy slowly, thereby keeping you full and energised, simple carbs such as sugar and starchy foods which break down into sugars such as pasta and spuds give you a shorter boost of energy, then leave you wanting more.

The likelihood is that the more simple carbs you eat, the more youll end up eating overall, harming the balance of your calorie deficit.

One easy trick if you're a carb fan is to swap out white pasta or rice for courgetti, or noodles made from other vegetables like butternut squash. This can make an arrabiata, curry or stir fry much lower in calories. Youll hardly notice the difference when youre eating it, but youll be fuller for longer despite consuming fewer calories.

Spiralizing vegetables is a great alternative to pasta

(Image credit: Pexels from Pixabay)

Sometimes its a real struggle to reduce the calories you take in, or even just to track them. If youre constantly on the move and dont have the time to count calories, or you have the best intentions and are cooking fresh with ingredients that arent all labelled with their nutrition info broken down, then accurately tracking calories can be a nightmare.

To ensure youre getting a good mix of nutrients, as well as all-important protein, you could try a food substitute such as Huel.

This is not marketed as a dietary aid, but it is highly nutritious, and makes calorie counting a lot easier. A word of caution though: Huel may replace meals from a nutritional standpoint, but slurping a cool, slightly slimy milkshake instead of getting your teeth into a warm, healthy paella isnt for everyone.

Some people thrive on intermittent fasting, which means significantly cutting calories or completely fasting for a portion of the day or week, and then eating normally for the rest.

The most popular form of intermittent fasting is the 5:2 diet, where you eat normally for five days a week but then eating no more than 600 calories two days a week.

Theres also the 16:8 diet, which is a bit different. With this diet you can eat anything for 8 hours a day, but can only drink water during a 16 hour fast. The recommended time to eat is between 10am and 6pm, although this can be flexible depending on what time youd prefer to start or end eating (as long as you stay within an eight hour window).

The benefits of intermittent fasting is that during the fast period the body will run out of carbohydrates to run on, and so start to take energy from the bodys fat stores, thus starting to burn that belly fat once and for all.

Drinking water will also rehydrate during exercise

(Image credit: rawpixel from Pixabay)

Drinking more water especially before a meal can help us to feel fuller, thereby helping us to stop eating sooner and consume fewer calories than we otherwise would have.

What's more, few of us consider what we drink when we total up our daily calorie count and so potentially hundreds of extra calories can sneak into our bodies. Replacing fruit juices, fizzy drinks and even tea and coffee with water means we can save up our calorie allowance for the good stuff: the food that fills us up.

Top tip: keep a reusable water bottle with you at all times and restrict what else you drink. This can feel like a hard habit to break at first, but is surprisingly easy to maintain once you have a zero calorie drink to hand 24/7.

Read more: These are the best reusable water bottles

Reducing the amount of alcohol we drink also comes with benefits. Most obviously, alcoholic drinks are often very calorific, so drinking less alcohol means consuming fewer calories. Simple.

Secondly, drinking alcohol increases our appetite, so were more likely to eat more than usual and more of the bad stuff when weve been drinking. Cheesy chips, Im looking at you.

Lastly, we all know how we feel after a night of heavy drinking. Ready for a session and the gym and a day eating fruit, veg and simple carbohydrates? We didnt think so. Drinking alcohol not only means we take in more calories at the time, but can affect our ability to function well and make healthy choices the next day.

(Image credit: Victor Freitas from Pexels )

Now weve tackled diet and nutrition (calories in), its time to look at exercise (calories out).

Even if you're eating healthily and are reasonably active in your daily life, its unlikely youll be able to lose weight quickly without additional exercise, whether that's running, gym, crossfit, team sports, cycling or any of the other myriad activities available.

What's more, working out will make you look and feel better and in our view, once you start looking and feeling better, it gets a lot easier to find the will power needed to improve your diet.

When it comes to choosing what type of exercise you do, the most important thing is that it's something you enjoy and will stick to. Don't force yourself to run if chances are you'll be walking ten minutes in.

(Image credit: Pexels)

There are two main types of exercise: cardio training and weight or resistance training.

Both burn calories, the difference is that whilst cardio burns a lot of calories upfront, weight training continues to to burn calories post workout.

This is because weight training builds muscle, and muscle burns more than fat as you carry out day-to-day tasks. In short, the greater your muscle:fat ratio, the more calories you burn even when you are standing still.

Weight training may seem daunting, but you dont have to join a gym and face up to the squat rack right away. There are so many weight exercises you can do at home with simple bits of equipment from dumbbells to kettlebells, and balls to ropes.

Were not going to cover all the exercises you can do with weights here, so why not pick the body part you want to start burning fat from and toning up, and check out one of our guides below:

All of this aside, dont neglect cardio, as cardio workouts are important for fitness and stamina, and will still burn calories.

Kettlebells are a very powerful weightloss tool

As well doing both cardio and weight training, if you want to lose weight its also important to vary the intensity with which you exercise.

In any given week, and within any given workout, you should exercise both aerobically (a little out of breath but not gasping) and anaerobically (going flat out, like when running for a bus).

Aerobic exercise needs oxygen to give muscles energy and generally requires moderate exertion. Examples include gentler running, cycling and swimming.

Its a crucial part of losing weight quickly because it uses both sugar and fat as its energy source, but to burn fat you need to do it for long enough that youve burned through your sugar stores first.

Anaerobic exercise, on the other hand, primarily uses sugar as its fuel. This doesnt mean that its not good for weight loss, though. Anaerobic exercise helps build muscle, and as we explained above, this will help you burn calories even when youre resting. Anaerobic exercises are generally high intensity, for example sprinting and weight lifting.

A running watch or fitness tracker will help you to know what intensity exercise you're doing. As they either have built-in heart-rate trackers or pair with ones you strap to your chest, they can show you how hard you're working out and let you know when you need to push it harder.

Find out more about heart rate zone training

Keep track of your weight loss and fitness goals with a running watch

Its important to decide how you want to measure your success and keep track consistently, understanding that you will see daily fluctuations due to things like digestive contents and water retention.

Running watches are the easiest way to track your progress, remain motivated and keep weight off. Depending how fancy you go, you can track pretty much any metric that works for you, certainly way beyond whether youve achieved your 10,000 steps. Whether its weight, BMI, resting heart rate, calories burned or activity level, the best running watch will track it all.

Many wearables branded as fitness trackers also have a stab at these more advanced metrics nowadays, but we'd always recommend a watch over a band.

Another way to keep track of your progress is the old fashioned method of weighing yourself. The great thing about modern bathroom scales is they don't just tell you your weight; they also let you know your body fat percentage.

The best bathroom scales to monitor weight loss

This is a much, much better metric to track than weight alone. If you're working out while dieting you can easily put on weight, even when running a calorie deficit, just because muscle is denser than fat so there can be less of you, yet weight more.

Now, although the calculations of body fat percentage scales produce are based on sound science, accuracy can vary. The key thing to note is that if the overall trend is going down, you're doing well.

We can't stress enough the importance of giving your body time to lose weight. You can lose weight faster by using the right gear and having the right knowledge and attitude, but you'll likely need to redefine what 'fast' means to you.

Related articles:

See original here:
How to lose weight fast: 10 safe strategies for weight loss that REALLY work - T3

In this article, we'll try to explain the basics of how to lose weight with fasting and also touch on what fasting is in the first place, is fasting safe, what can you eat when you fast and provide you with some fasting tips on how to start this type of diet, even today. It'll help you get fit in 2020.

We can assume two things about people reading this article:

1. You are interested in fasting2. You would like to lose some weight

The most popular type of fasting for weight loss is the 16:8 diet, but the principles can be applied in various ways. We also recommend reading our story on how to lose weight fast, which provide you with some handy tips about the topic. Let's not forget, we also covered keto diet, as an alternative.

Exercising is also a great way to lose some excess weight and you've guessed it! we have things to say about that, too: we can help you to get into running with some super couch-to-5k training tips as well as resistance training plans, like our two-day push-pull plan or you can also try our beginner calisthenics workout plan.

Lose weight with keto: COMPLETE 1-week keto diet meal plan plus what you can eat on ketogenic diet

Without further ado, let's get right into it.

IMPORTANT: if you have a history of eating disorders, have loads of extra weight, are pregnant or just concerned about starting fasting in general, please consult your doctor before you start fasting. it is always better to be safe than sorry, especially when it comes to health-related issues. Also, children are not advised to fast. Please be sensible.

Fasting is a type of cyclical diet regime

(Image credit: Getty Images)

To clarify, when we talk about fasting here, we mean intermittent fasting. Intermittent fasting is a cyclical calorie intake routine that alternates between periods of no food intake (a.k.a. fasting) and periods of calorie consumption (any other time outside the fasting period).

Lose weight at home: avoid these 5 types of food if you want to drop weight fast

The most popular way of fasting is the 16:8 diet method, when you fast for 16 hours and only eat in an 8-hour window. There are other fasting techniques, such as the 5:2 diet, where people largely but not entirely skip eating for two days during the week. There are also more extreme versions, which we don't recommend.

Fasting has been scientifically proven to be a useful tool for lose weight, if for no other reason, because you naturally eat less if you restrict your consumption for fewer hours a day. This will also give your body time to repair, since it's not preoccupied with the digestion and storage of food.

A balance diet is still very important, even if you aren't planning on fasting

(Image credit: Getty Images)

The most popular way of fasting is the aforementioned 16 8 diet method. This way, you reduce your calorie consumption window from infinity to 8 hours a day. For the remaining 16 hours, you can still drink water (and you should drink water, plenty of it), black coffee and green tea.

The easiest way to get into fasting is to introduce the concept to your body gradually. By not jumping right into it, you are more likely to stick with it and turn it into a habit, which will help you effectively keep down the lost pounds.

Start off by not eating anything from 8 PM until 8 AM the next day. With this, you are already limiting yourself to eat only for 12 hours a day, and even better, you will sleep through most of it.

Over a period of a week or two, gradually increase the fasting window from 8 to 12 hours, by adding an extra hour in either in the evening or the morning. The most common way is to do a 16-hour fast is to stop eating at 7-8 PM and finish it at 11 AM-12 PM the next day.

You can start fasting at any point, no need to wait until the 1 January. The sooner you start the process, the earlier you will see results. Easy as that.

Avoid processed food, bad carbs, unhealthy fats and added sugar

(Image credit: Unsplash)

It is recommended not to take in any calories during fasting, only liquids. Water is something you should drink anyway, but it is especially important to drink plenty of water when you fast. Black coffee and green tea are also permitted during the fasting phase, but don't overdo them. They both contain caffeine so over-consumption can lead to unwanted side effects.

As for outside the fasting window, there is no restriction of what you can or cannot eat, but it is recommended to avoid processed and fast food as well as excessive alcohol consumption. In general, try not to cut back on calories too much, especially at the beginning, to help your body adjust better.

Once you used to fasting, you can introduce other changes in your diet, like avoiding added sugar, food with high glycemic index, bad fats and so on. Try to plan ahead on what will you snack on when cravings arrive, because they will most definitely come at some point during the day. Protein and nutrition bars are a great way to combat cravings throughout the day.

Fasting is safe, especially if you don't go crazy from Day 1 (or ever)

(Image credit: Getty images)

Fasting is safe as long as you don't overdo it. If someone go from a high-calorie and high-sugar diet to not eating for 16 hours, they will feel dizzy and jittery, due to the withdrawal effects from their previous dieting habits.

As with any diet, be sensible when you start fasting. As mentioned above, try gradually increasing your fasting window and try not to cut too many calories from one day to another. By not eating for 8-12 hours, you will naturally take in less calories, without any other restrictive factors.

Once you are comfortable with fasting, you can try and switch to healthier diet overall. The key is, as before, to be unhurried with the process, and swap bad things out one at a time.

For example, instead of having a Mars bar, have a protein bar in the afternoon or instead of having a triple shot vanilla latte with extra cream after lunch, have a smaller cappucino. And of course, instead of having a side of fries, have some baked potatoes or even better, baked sweet potatoes.

By cutting added sugar out of your diet, you can also avoid the highs and lows you feel when you eat the sweet white substance. We'll discuss this in another article.

Start with some light exercising at the beginning

(Image credit: Getty Images)

It is safe to work out after the initial transition period.

It is not recommended, however, to start working out heavily as soon as you start your new fasting diet. This is especially true to people who go from a high-sugar diet to fasting. The withdrawal symptoms from taking less sugar is not a safe way to start working with heavy weights.

Light exercising is permitted even at the beginning, let it be some jogging or easy cycling. Again, it is important not to put your body under too much stress.

If you are planning on gaining muscle mass, you can still benefit from fasting, but probably not the 16 8 diet method. You might want to try going a day or two without eating a week, to rid your body from toxins. Ideally, fast on your rest days so it won't effect your performance in the gym.

If you would like to work out on fast days, take some BCAAs to aid muscle repair. BCAA powders and pills contain no calories and therefore won't break your fasting period. Needless to say, mix it water and not milk or milk substitutes.

Supplements like creatine and Nitric Oxide pills (a pre workout that contains no stimulants) are also safe to consume during fasting since they contain no calories either.

Fasting is an excellent way to lose weight and to rid your body of toxins. Even better, you naturally lower your calorie intake by not allowing yourself to eat whenever you want to. This can not only help you lose weight without much effort, it will also help you practice some discipline over your own body, keeping your mind in control over your cravings.

As with all dieting methods, being sensible is key when it comes to fasting. Don't try to change everything too fast; allow your body to adjust to the different requirements. If you would like to further aid your weight loss, you can also introduce some light exercising when you begin fasting, like easy jogging or light cycling, which in turn will also release serotonin on your body.

At the end of the day, it is all about achieving and maintaining a balanced lifestyle and bodyweight and reap the long term benefits of being happier and healthier.

Today's best protein powder deals

USN Blue Lab 100% Whey...

Optimum Nutrition Gold...

Bio-Synergy Whey Better...

See the article here:
Intermittent fasting: everything you need to know from 16:8 to 5:2 - T3

Want to know how to avoid weight gain at home? No surprises there. Recently, this has been a big deal for a lot of us. Months into lockdown, and a lack of daily activity, no access to the gym - unless you managed to scramble some home gym equipment together - and a wholly understandable urge to comfort eat are a dangerous combo, waistline-wise. But its possible to avoid weight gain in isolation.

Managing your weight is beneficial for both your physical and mental wellbeing. With a few simple tricks and lifestyle adjustments, you can make sure the pounds stay off and who knows, you might even shed a few kilos in the process. The fact is, the best way to lose weight fast is to pay close attention to your diet. Not surprisingly, the best way to get a six pack is to eat right (and, to some degree, to work out). And make sure you avoid these 5 types of food too if you don't want to gain weight.

The tips below can be used on their own or you can even combine them as you see fit. Very important, however, is not to overdo it and do vigorous exercising while not eating much at all. That is just plain dangerous and can get you injured in no time. Be sensible and if you had any issues with obesity before or are really unfit, consider talking to a health professional before you implement any drastic changes in your lifestyle.

(Image credit: The Protein Works)

It's really not rocket science: if you don't want to out on weight, you have to stop eating more than your body needs. Even if before the mandatory isolation you have been living a relative sedentary lifestyle, being indoors for 99% of time means you are burning less calories than you used to. And this means you should eat less to adjust to this new lifestyle.

Of course, you can offset the lack of outdoor exercising with indoor exercising but there are other ways to keep the waist slim that doesn't involve gruelling physical activity. And the best of them all is to be more mindful about how and what you eat.

Without trying to convert anybody to mindfulness and being present, try stopping for a second anytime before you raid your cupboard for some food. Ask yourself the question: am I hungry or just bored? Was there anything I was supposed to do before I decided to eat? Something I had to deal with? Unhealthy eating habits often stem from procrastination and us not wanting to deal with the task at hand.

If you are a big fan of fried food, one obvious way to reduce calorie and fat intake is to get one a best air fryer. Air fried food isn't necessarily as delicious as deep- or even shallow-fried, but it does retain a fried/roasted taste and mouth-feel whilst using as little as a tenth of the fat of frying or roasting. We know they're in demand right now, cos they keep selling out.

Tefal Actifry Genius 2in1 Air Fryer | Sale price 270 | Was 300| Save 30 at AmazonThis air fryer is also a slow cooker and casserole/curry maker, with a robotic stirring paddle doing all the actual work for you while you work out. With a 1.2 kg capacity, it's very family friendly, and that dome on top is actually see-through, so you can view your dinner as it cooks.View Deal

Tefal Optigrill | Sale price 120 | Was 170 | Save 50 at VeryJust like a George Foreman grill, but without the George Foreman element, this has presets for cooking burgers, chicken, bacon, sausage, 'red meat' and fish, with a further setting for cooking food from frozen. There's 600 square centimetres of non-stick, die-cast aluminium cooking surface, and a large juice tray to catch all that fat you are now not consuming. Serves 2-4.View Deal

Another way to to eat less is to face how much we eat in general. Considering the amount of processed food we eat, it's easy to count the amount of caloriesand macronutrients (lipids[fat]/carbs/protein) we consume by using apps that scan barcodes of food items and does the adding up for us.

The best known of these apps is MyFitnessPal, but there are many other apps that can do the same thing. Garmin watches can integrate with it o you can see calories consumed vs calories burned on your wrist. Fitbit does a similar thing with its Fitbit Premium service. You can currently grab a free, three-month trial of Fitbit Premium, which should hopefully belong enough

By realising just how many calories are in certain food items we eat, we can make more educated decisions about snacking in the future. Can you eat a box of Jaffa cakes in one sitting? That's 450 'bad' calories consumed and to burn it off, you would have to do an hour of HIIT workouts. Which you probably won't.

Fitbit Versa 2 | Sale price 159.99 | Was 199.99 | Save 40 at AmazonThe Fitbit Versa 2 is always getting price cuts and is currently 40 off at Amazon UK. See below for the best prices in your country. The stylish Versa 2 features advanced cardio tracking as well as step and sleep tracking, and has Alexa built in. It's not got GPS but, of course, you don't need that indoors anywayView Deal

Fitbit Charge 3 | was 149.99 | now 89.99 at AmazonThe new Fitbit Charge 4 with GPS will be on sale shortly but as we noted, if you are concerned with activity and avoiding weight gain at home, that is less useful. So why not try to snap up one of the remaining stocks of the Charge 3 at a knockdown price instead? If you're outside the UK, see below for the best prices for Fitbits near you!View Deal

Today's best Fitbit prices in your location

Fitbit Versa Smart Watch,...

Fitbit - Versa 2 Smartwatch -...

Fitbit Versa Lite Edition...

Fitbit - Versa Special...

Fitbit - Versa 2 Special...

Fitbit Charge 3 SE Fitness...

Fitbit - Inspire HR Activity...

Fitbit Inspire Double Wrap...

(Image credit: Getty Images)

Even if you don't want to swap out Mars bars for kale and broccoli, you can drastically reduce calorie consumption by only eating in a certain time-window a day. Probably the most popular way is to do intermittent fasting. There are two ways to go about it: either the 5:2 diet or the 16:8 fast diet.

With the 5:2 diet, you restrict calorie intake for two days a week, down to 700-800 calories, while for the rest of the weeks you eat normally. The 16:8 diet is a daily fast, where you eat only in an 8-hour window. With the latter, the most convenient way is to fast while you sleep: have your last meal at around 8 pm, and have the next one at 12 pm the next day. This way, you sleep through most of the fats, making it super easy to do so. Well, somewhat easier anyway.

Wild West Original Jerky, 12 x 35g bags | 21 at AmazonFor a calorie-dense but nutritious snack, nothing beats jerky or biltong cured meat snacks high in protein. This Wild West Original comes in handy 35g bags, to keep yourself fuller for longer. It's packed full of protein to help build muscle after a workout (13.2g per pack, to be precise), and is gluten free.View Deal

(Image credit: Sundried)

Drinking more water is beneficial for a lot of reasons and now that we are all grounded in our homes, people can't really use the usual excuse not to drink more, which is "I'll need to go to the toilet more often", since the loo is really always available at home (we hope so anyway).

Drinking plenty of water can help metabolism and, most importantly, it can also help you feel fuller for longer. The best combination is eating more fibrous food more vegetables, mainly and drinking plenty of water. Cold-pressed bars are okay as a snack too with lots of water, although they are by nature quite high in sugar.

Low-sugar protein bars and savoury snacks like beef or vegan jerky are a great alternative to chocolate bars as a mid-afternoon snack. Nuts are okay although they are very energy dense (high in good fats) so you should only eat a small portion at the time.

Today's best gym water bottle deals

Sistema 6506ZS Hydrate...

Ion8 Slim Leak Proof BPA Free...

Sundried BPA Free Leakproof...

Sistema 6406ZS Hydrate...

(Image credit: Fitbit)

Although we are stuck indoors, having a fitness tracker or running watch around your wrist can still be beneficial. One of the more casual feature of these fitness wearables is the 'movement reminder' that prompts you, once every hour, to get up and walk for a bit. Now, being in isolation doesn't help but getting off from the sofa periodically can be beneficial for your overall wellbeing nevertheless, even if it is just to have a stretch or to put away some washing.

Fitness trackers and running watches also measure calories burned so you it can adjust your calorie consumption to your calorie expenditure. These devices are not ultra precise but they will give you a good estimate nevertheless.

Garmin Forerunner 645 Music 249 | Was 349 at Wiggle | Save 100|Not the best Forerunner watch perhaps, but the 645 Music is an excellent deal at this price. Offering advanced calorie tracking as well as expert analysis of your steps, cardio, running, cycling and sleep, this Garmin watch has long battery life and looks great. It also doubles as a smartwatch, with alerts for messages, calendar appointments etc.View Deal

Today's best prices on Garmin Forerunner watches

Garmin Forerunner 645 Music,...

Garmin - Forerunner 945 GPS...

Garmin Forerunner 935 GPS...

Garmin - Forerunner 245 GPS...

Garmin Forerunner 245 - Smart...

Garmin Forerunner 735XT,...

Today's best prices on the best current Fitbit fitness trackers in our order of preference

Fitbit - Versa 2 Smartwatch -...

Fitbit Versa Lite Edition...

Fitbit Versa Smart Watch,...

Fitbit - Versa Special...

Fitbit Charge 3 SE Fitness...

Fitbit Fitbit Ionic Fitness...

Fitbit - Inspire HR Activity...

Fitbit Inspire Double Wrap...

(Image credit: Sixpad)

SIXPAD Abs Fit 2 | Buy it for 222 at AmazonAs used by Cristiano Ronaldo, no less, this is certainly not going to help you avoid weight gain on its own, but it could help add the finishing touches to your six-pack, if your home weight-loss drive is really successful. 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.View Deal

(Image credit: Tanita)

Just like fitness trackers, bathroom scales the smart scale variety can also measure energy expenditure and tell you how many calories you burn, as well as other deets about your body, like bone/muscle mass and, most importantly, body fat percentage. They don't even cost the earth either: the Tanita BC-401 body composition monitor is less than 80 and measures 10 different body metrics. Cheaper than getting a Garmin Fenix 6 Pro, for sure, although the Tanita BC-401 won't be that much of a help when it comes to navigating forest trails, unlike the Garmin's offline topographic maps.

Today's best Tanita scales deals

Tanita RD-953 iPhone and...

Tanita RD-901 plus IRONMAN...

(Image credit: Fitbit)

HIIT workouts have never really gone out of fashion but they are definitely 'in' at the moment, mainly because they are an effective way to burn calories and can be done indoors, using your bodyweight only, a kettlebell, dumbbells, treadmills, exercise bikes, rowing machines and basically everything you can think off. We have seen a gym water bottle tabata workout before, too.

Should you be considering doing HIIT workouts, we have an article about why should you try HIIT and also an ever expanding list of free apps and online workouts that can help you get started. Or you can follow along Joe Wicks' daily HIIT workouts for kids on Youtube as well.

Today's best gym & fitness deals - stock checked every 30 minutes

Fitbit Aria Air Global Smart...

SteadiCam Steadicam Volt...

Salter Professional Analog...

Bowflex SelectTech 560 Stand

Specialized S-Works Prevail 2...

Theragun G3PRO Percussive...

(Image credit: Vivobarefoot)

Best way to motivate yourself to move more and therefore to burn more calories more efficiently is set up a challenge for yourself. Although you can't leave the house for leisure activities but you still have plenty of options. How about a 30-day push up challenge? Start with doing one on day one and adding one more every day and see if you can keep up with the pace.

Have you got a pull up bar? How about learning how to do pull ups properly? Or mastering chin ups. Don't know what the difference is? Here is a handy article on the subject: chin up vs pull up which one is better for you? If you have an ab wheel knocking about somewhere in the house, you can challenge yourself to actually learn how to use roller properly.

Maybe you can improve your mobility? Improving hamstring flexibility can be quite challenging for some but being more flexible can improve your general comfort levels significantly. Shoulder mobility is also a massive issue among the adult population: get some resistance bands and do two-arm shoulder circles.

How about making your feet more flexible? Having flexible toes can improve balance and alleviate some back problems too. There is an excellent article on the subject at Vivobarefoot: engage your feet with a spot of toega (as in toe-yoga). While you are at it, get a pair of their shoes too, they are light and super responsive too.

See more here:
How to avoid weight gain at home: 7 tips and essential equipment for home weight loss - T3

Can Nintendo Switch get you fit and help with weight loss? If you pick the right game, I can confidently say the answer is 'YES'. Getting fit while playing video games was largely unheard of until the introduction of the Nintendo Wii, which brought physical movement into the realm of video games, most notably with Wii Fit. Fast-forward 14 years and Ring Fit Adventure, among other titles, is taking the Nintendo Switch to a hole new level of swole. These dedicated fitness games with special controllers are designed to transform you from Mario to Luigi, and then into erm, one of those really ripped Nintendo characters. Er Trevor Belmont or Samus Aran. Someone like that.

Where to buy Nintendo Switch: these retailers have stock now

I decided to put a selection of Nintendo Switch games to the test to find out if they are any good at helping you to lose belly fat fast. In order to keep track of the calories burned playing all the games in question, I used a heart rate monitor because these are still the most precise fitness wearables to track heart rate and also because I didn't need other sensors, like altimeters or GPS, as found in running watches in this test.

Buy weights online: in case you want to use something more substantial for workouts than Joy Con controllers

Each game was played for approximately half an hour and if there was an option, I chose the most physical way of playing them. For instance, in Mario & Sonic at the Olympic Games Tokyo 2020, you can play using buttons only but for the test, the dual or if not available, single controller setup was chosen. In Ring Fit Adventure, I chose the 'Extreme' difficulty setting. For the other two games on this list, I used the default controller settings.

Today's best Nintendo Switch deals

Nintendo Switch with Gray...

Nintendo Switch with Neon...

Nintendo Switch Neon Red...

Nintendo Switch Console Gray...

My initial thought was 'no' but after trying the games, I must say they can definitely improve your physical fitness, should you play them correctly and regularly. As the saying goes, not all Nintendo Switch fitness games were created equal and they are all great for different reasons, we'll list what each game is best for in their respective sections.

Overall, the game that can not only help you lose weight fast but potentially get you stronger as well is Ring Fit Adventure, not surprisingly. Thanks to the special controller that provides some resistance and the variety of exercise you can perform in the game (once they have been unlocked), playing Ring Fit Adventure can effectively help you build muscle mass. The concept is not without issues but all will be explained in more detail below.

There are a million different ways to add more protein to your diet

(Image credit: The Protein Works)

It is worth mentioning that the best way to lose belly fat is not to over-eat and to have a healthy, balanced diet. Playing fitness games on Nintendo Switch is great fun and they can also help you tone up and boost metabolism, but without proper diet, you won't see any results.

We have a range of diet guides here on T3 if you need some inspiration, including a keto diet meal plan and tips on losing weight with intermittent fasting. You might want to consider cutting alcohol for quicker weight loss and even exercising early in the morning for better results.

One thing that might help is keeping a tab on foods to avoid and include in a healthy diet and, of course, protein. Protein is great for both muscle building and weight loss and conveniently enough, we have a guide to the best protein powders as well as the best protein bars and even the best jerky too.

Playing Ring Fit Adventure regularly can get you in shape for sure

(Image credit: Nintendo)

Best for: all fitness needs, even building muscles but definitely losing weight

Calories burned (in 30 minutes): 245 kcal

Ring Fit Adventure is an amazing game. It is not easy but it makes exercising a little bit more fun without compromising on the quality of the workout. There are over 40 different exercises you can do in the game (once all unlocked), not to mention the mini games that targets certain muscle groups and the custom workouts you can put together for yourself.

You'll have to grind through the main story mode in order to unlock new moves. Needless to say, the story is not overly complicated but you don't play this game for the immersing story. Different moves have different attack points and you must use some strategy if you want to beat your opponents before they take you down.

Ring Fit Adventure is an indoor game and Nintendo thankfully included some features to make working out with this game more neighbour friendly. You can play in "Silent Mode" where you can squat pulse as opposed to stationary jog in order to move your virtual avatar forward on the screen, reducing the amount of vibrations and sounds you make as you defeat your opponents.

Thanks to the special controllers and the way they are worn, playing Ring Fit Adventure provides a full body workout. You can train your legs and improve your cardiovascular system just by stationary jogging/squat pulsing, let alone doing actual squats during Fit Battles in the game.

One of the downsides of the game is the lack of variety in the exercises at the beginning of the game: you can only choose from 4-5 to start off with and you unlock one at the time as you progress in the story. You can also choose which exercises you want to do in each battle and although I appreciate the flexibility, a more structured approach could ensure that players don't slack off picking the easier exercises to progress.

Playing Ring Fit Adventure is not a like-for-like replacement for working out with kettlebells, dumbbells or suspension training systems, but it is a fun way to introduce people to resistance training and get them healthier too.

Today's best Nintendo Ring Fit Adventure deals

Ring Fit Adventure - Nintendo...

NSW RING FIT ADVENTURE FOR...

Get those arms toned with Fitness Boxing

(Image credit: Nintendo)

Best for: improving aerobic fitness, toning the arms

Calories burned (in 30 minutes): 183 kcal

Fitness Boxing is seemingly the love-child of the original Wii Fit and Just Dance 2020, or any generic dance game for that matter. In Fitness Boxing, you need to perform a set of moves while following the beat of the music, with the cues floating into the screen from the bottom.

It's fun to do, especially if you like to work out to listening pop music. There are even incentives, like unlocking new music and the ability to dress your instructor up in new outfits, as you put the hours into the game. Better still, you can do workouts that target different body parts and even set the time you would like to work them out for. When training the biceps, your workout will include a lot of uppercuts and the pecs will be attacked by doing hooks.

Needless to say, your legs won't be worked too much, all that is required from your lower body is some light bouncing around, at least at the beginning. If you want to build leg muscles, check out our best glute workout piece for inspiration.

Due to the sensors in the Joy Con controllers not being as precise as an atomic clock, some of the punches are not registered and even if they were, getting them 'perfect' each time is anything but easy. If you don't mind the lack of precision, you'll be rewarded by being able to relive the glory days of aerobic boxing workouts of the early 90s with Fitness Boxing.

Today's best Nintendo Fitness Boxing deals

Fitness Boxing Switch (EU)

Fitness Boxing (Nintendo...

ProxiMat Fitness Edition |...

Compete with friends in Mario & Sonic at the Olympic Games Tokyo 2020

(Image credit: Nintendo)

Best for: HIIT upper body workouts, group exercising

Calories burned (in 30 minutes): 191 kcal

The Mario & Sonic at the Olympics series is not new the first game came out in 2007 and given the subject matter, the games in this series always had a sporty aura around them. This is the case in the latest iteration, Mario & Sonic at the Olympic Games Tokyo 2020, which probably should be renamed Mario & Sonic at the Olympic Games Tokyo 2021 at this point but never mind.

In the game, you can try mimicking different sports using the dual Joy Con setup and from my experience, the running-related sports are the most challenging. Some other principles, like climbing, are pretty impossible to do using the sensors: it just wouldn't register the position of the arms, even if you wave them around like a lunatic.

Where Mario & Sonic at the Olympic Games Tokyo 2020 really shines is the multiplayer mode.If you have a big enough TV and big enough space four people can play this game simultaneously, making it the perfect fitness party game.

There is even a story mode if you prefer to play alone and better still, there are some retro games available in this mode that can also be played later using classic characters from both the Mario and Sonic franchises.

Today's best Mario & Sonic at the Olympic Games Tokyo 2020 deals

NSW MARIO & SONIC AT THE...

Mario and Sonic at the...

Mario & Sonic at the Olympic...

You won't burn many calories exploring post-apocalyptic Hyrule

(Image credit: Nintendo)

Best for: puzzle solving (not for improving fitness for sure)

Calories burned (in 30 minutes): 30 kcal

Zelda: Breath of The Wild is an amazing game with a lot of depth and it will most likely entertain you for at least a few months after you start playing with it. This game will keep your mind occupied with its shrine-puzzles and complex mechanics, not to mention the cooking feature and the bazillion side quests available to complete.

One thing Zelda: BoTW won't get you is fit, though, since you don't use any muscles to move Link around on the screen. Sure, your brain is responsible for a big chunk of your resting metabolic calories burned, but even focusing really hard on this game won't increase calorie expenditure much.

Maybe you should try doing 10 pushups every time you unlock a shrine might help you building some arm definition?

Today's best The Legend of Zelda: Breath of the Wild deals

Bioworld The Legend of Zelda...

The Legend of Zelda - Breath...

Nintendo The Legend of Zelda:...

The Legend of Zelda: Breath...

See the rest here:
Which Nintendo Switch can get you fit? When it comes to burning fat there is a CLEAR winner - T3

DEAR DR. ROACH: My adult son has lost over 100 pounds on an intermittent fasting diet (16 hours fasting per day) and now wants to continue fasting in the morning and just eat a heavier lunch and dinner to maintain his new weight. I am not sure that this kind of long-term fasting is good for his health. For his meals, he eats anything he wants and counts his calories. I have told him that it is better for his health if he eats more of a Mediterranean-style diet, which would include a plate made up of mostly vegetables, a small amount of meat, grains and some good fats. Could you advise us what you think is a good way to maintain weight loss after being on an intermittent fasting diet? G.B.

ANSWER: Most of the studies on intermittent fasting use an alternate-day approach, where a person takes in very little food (25% of needs) on fast days and more (125%) on the intermittent feast day. The studies show effective weight loss, similar to those put on a calorie-restricted diet. There arent as many data on a 16-hour daily fast.

My experience is that intermittent fasting is an effective strategy for some people in whom other strategies have been unhelpful. One of my colleagues, an expert in weight loss, calls intermittent fasting another tool in her box.

While I agree with you that a Mediterranean-style diet has many health benefits, your son has had success with his fasting strategy. I have seen over and over again people having success with their plan (whatever that plan might be), only to go back to their old dietary habits and have the weight come back on. I would recommend he continue with the intermittent fasting, continuing to count calories, but to try to make sure what he does eat is as healthy as possible.

DEAR DR. ROACH: In a recent column, a reader was concerned about his enlarged prostate and possible UTI. You wrote that he may possibly benefit from changing the pH of his urine, but you did not specify which way. It implied that acidic urine could be a problem. However, doesnt the drug Hiprex given for recurring UTIs help prevent infections by making the urine acidic? J.B.

ANSWER: Methenamine (Hiprex) is converted in an acidic environment (a pH below 5.5) to ammonia and formaldehyde. Formaldehyde is not an antibiotic, but does have general bacteria-killing effects. Hiprex also contains two organic acids, hippuric acid and mandelic acid, which help keep the urine pH low so the drug will work. Other physicians prescribe vitamin C in addition to help ensure an acidic urine.

So, its not the acidic urine that kills the bacteria with methenamine, its that the drug is converted to bacteria-killing formaldehyde in the acidic urine. Most bacteria are relatively resistant to the acidic pH changes that are possible in the urine.

Methenamine is not an oft-used treatment. The antibacterial effect of the formaldehyde is weak compared with antibiotics. You are correct that it is most commonly used to prevent infections rather than to treat them. I have given it in women who have had allergies to multiple antibiotics.

* * *

Dr. Roach regrets that he is unable to answer individual letters, but will incorporate them in the column whenever possible. Readers may email questions to [emailprotected] or send mail to 628 Virginia Dr., Orlando, FL 32803.

Invalid username/password.

Please check your email to confirm and complete your registration.

Use the form below to reset your password. When you've submitted your account email, we will send an email with a reset code.

See the original post:
Intermittent fasting is one more tool in weight-loss toolbox - Lewiston Sun Journal

Usually the two folks participating in the Salisbury Post wellness program have lots of alternatives for exercise. With the YMCA and the Forum shut down for the whole month, Robin Satterwhite and Isaac Miller had a few extra challenges.

I asked them to recap with a broad stroke the program so far. Robin Satterwhite, humanities department chair for RCCC, said, The past five months have been an eye-opening experience and a great learning process. FEAR (False Evidence Appearing Real) is my worst enemy. The whole wellness experience for me has been equally mental and physical. I think I cant do things, but I have had to work to overcome that. Some of this may be remnants of the anxiety I have suffered my entire life, but regular exercise continues to help.

The knee discomfort is history, so Im back to where I was at the beginning of March. I will not give in to injury or fear! Life is full of obstacles and roadblocks and we have to keep pushing forward. I am very fortunate to be in this program and want to give my best for maximum results.

Salisbury Police officer Isaac Miller said, The first little bit was rough but once I got into a groove, I have loved working out. There has been plenty of ups and downs, but the last five months have been great. We have the gym at the PD, so a good run mixed with weight training workouts has been my standard.

In mid 2018, I had a heart issue that put me in the hospital for a week and out of work for a few weeks. I was at my heaviest weight ever, around 340 pounds and this was a wake-up call for me. This program was what I was looking for to try and save my life. I now exercise 5-6 days a week. With Robin as my accountability partner and David as my coach, I want to only go back to the hospital as a visitor.

I asked about their strengths and weaknesses so far. Robin said, For strengths, I have had great support from family, friends and the community. Everyone cheers me on! Regarding weaknesses, I have always been a procrastinator! I fight this bad habit daily! Also, menopause seems to make weight loss a bit more difficult. It gets frustrating to follow what my coach says to do, but see the pounds melting slower than expected. Another weakness is patience, obviously!

Isaac added, My strength is my desire to be better than yesterday. I always push myself to surpass goals that I set for myself. My weakness would be that I dont know when to stop. I will go to exhausting lengths to beat my personal best. Sometimes I push a little too hard with no regard to the negative effect it will have on my body.

Our gyms will likely still be closed for the most part through June 26although certain legal challenges to the shutdown have begun. Isaac does weights, Robin does YouTube classes, and both run. I asked both what else they can do.

Robin said, I am very disappointed the gyms are remaining closed for almost another month! As the humidity picks up outside, running becomes more of a challenge. I plan to keep running outside and doing a better job of running earlier in the day, plus mixing in YouTube videos. I have a step bench at home and use online classes there. Zumba videos are another option I am experimenting with. I miss the kickboxing classes at the YMCA and cant wait for them to resume.

Isaac said, I need to be consistent. Using MyFitnessPal to track my calories lets me adjust if Im struggling to lose weight.

Neither Robin nor Isaac had met a monthly goal through April and Robin said, My past monthly weight loss goals have been a bit unrealistic. For June, I would like to see at least four pounds gone and want more. Isaac again wants to lose 10 pounds.

With an exciting, fast finish to May, Robin lost five pounds and Isaac lost 10 and is down to 292. Robin is now down 10 pounds and Isaac 32 for the year.

The best month yet! Robin and Isaac want another one in June. See you in a month!

More here:
Robin and Isaac: Moving forward with best month yet - Salisbury Post - Salisbury Post

The 5:2 diet is a popular intermittent fasting plan that focuses on fasting for two days a week, while eating a normal diet for five days a week. It's a very handy way to avoid weight gain at home, during lockdown. As with all diets, there are a few variations of the 5:2 diet, particularly when it comes to how many calories you eat on your fast days, and what foods you should or shouldnt eat on your days off. It's a good way to Get fit in 2020.

The term intermittent fasting refers to meal plans that revolve around regulated, periods of eating and then not eating, and there are several ways you can use intermittent fasting for weight loss. The most popular variations of intermittent fasting are the 5:2 and the 16:8 diets. On the 16:8 diet you only eat during an eight hour period, and therefore fast for 16 hours a day (obviously, the period when you are asleep is included in this, which helps a tad.)

The 5:2 diet applies the principle of intermittent fasting to days, rather than hours, and so you fast for two out of every seven days. It works by significantly restricting your calorie intake on those days, which means your overall calorie intake is lower, providing that you dont compensate and eat more than usual on your off days.

The original 5:2 diet plan, popularised by the Doctor and journalist Michael Mosley, recommends that on fast days women should consume 500 calories and men should consume 600 calories, which equates to roughly 25% of their normal recommended daily intake.

Since the publication of Mosley's first 5:2 diet plan, The Fast Diet, in 2013, variations have arisen, including from Moseley himself. His most recently-revised plan, published as the blood sugar diet because of the benefits of intermittent fasting on blood sugar levels well touch on this later recommends eating no more than 800 calories on fast days.

(Image credit: Pexels)

One thing that makes the 5:2 diet so popular is that in theory you can eat whatever you want on your 'off' days. It's true that no food is off limits and you don't have to totally deny yourself the foods you love. However, its important to be aware that what you eat on your 'off' days will impact your weight loss.

While the 5:2 diet only requires you to restrict and count calories for two days a week, naturally the better you eat on your 'off' days, the more likely you are to a significant amount of weight. If youre looking to lose weight fast youll need to be reasonably strict on your 'off' days and follow a Mediterranean diet on the non-fasting days.

If, however, youre looking for a sustainable diet that will help you lose weight and keep it off long term, then you can expect to lose around 1lb a week by fasting for two days and eating normally for five.

So what should you eat on your fast days? Its important to choose nutrient-dense foods that will fill you up more, making the calories you consume work harder for you. Vegetables, eggs, fish, lean meat and natural, unsweetened yogurt and are all good choices.

(Image credit: Pixabay)

The most obvious benefit of intermittent fasting is weight loss, because of the restriction on calorie intake. Whatever you eat, weight loss essentially comes down to calories in versus calories out: also known as your calorie deficit. In short, if you consume more calories than you burn in a day, the excess energy will be stored as fat. If, however, you burn more calories than you consume, your body will start to take energy from your stored fat, resulting in weight loss.

As well as this, intermittent fasting also benefits our blood sugar levels. When we fast whether thats not eating or eating less the insulin levels in our blood drops. Insulin is used by our cells to absorb sugar from the food we eat, so without insulin the cells are less able to use sugar for energy and so the rate of fat oxidation increases. Fat oxidation simply means when fat molecules are combined with oxygen to provide energy its what you or I would call burning.

What's more, some studies have shown that intermittent fasting helps you to lose fat without losing muscle, because fasting increases the level of human growth hormone in your body which in turn helps build muscle mass.

(Image credit: Pixabay)

The main difference between the 5:2 and 16:8 diets is the period of time for which you fast. On the 5:2 you fast for two days out of seven, but fasting is defined as consuming 500 - 600 calories. On the 16:8 you fast for just 16 hours at a time, but this means you consume nothing but water during the fast period.

Importantly, the weight loss principle is the same for both diets. By restricting your calorie intake for an extending period of time 16 hours or 24 hours your body runs out of carbohydrate to burn and instead begins to burn fat for energy.

Because neither diet restricts what you can eat, which one will work better for you comes down to lifestyle more than the diet itself. For people who have a regular routine around which they can plan meals, or who prefer not to eat early in the morning or late in the evening, the 16:8 diet is arguably easier to follow than the 5:2. On the other hand, the 16:8 requires you to fast every day, whereas the 5:2 only requires it two days a week.

What's more, the 5:2 is more likely to have a positive impact on your overall eating habits. People who normally skip breakfast and eat dinner around 7pm may find themselves accidentally following the 16:8 diet (providing they don't snack after their last meal). This could mean they don't make any conscious changes to what they eat. It's very unlikely that anyone's normal diet limits them to 500 - 600 calories, and so with the 5:2 there has to be a conscious effort to adapt your diet and make healthier choices. We think that's a good thing if you're serious about losing weight well and keeping it off.

Some users have found that it takes a little while for the weight loss to kick start, but nevertheless, the 5:2 diet works: "Initially there were two weeks when nothing happened, but after four weeks I started to lose weight," says Jackie, who began the 5:2 diet in January 2018.

Before starting the 5:2 diet Jackie weighed 9 stone 6 lbs, which put her towards the top end of the healthy weight range for her height and age. She wanted to lose half a stone on the diet, but ended up losing 1 stone 3 lbs in around five months.

"The 5:2 diet made methink more about what I was eating and how much I was eating on my 'off' days. While I didnt give anything up, I did reduce my portion sizes, particularly when it came to treats like cheese and cake. I found that fairly easy to do," says Jackie.So eating cheese and cake is compatible with losing weight? It seems so.

What Jackie found hardest was getting into the routine of cooking the lunchtime meals suggested in Mosley's book, and instead she found herself eating easier to prepare but less satisfying lunches like a sandwich made from one piece of bread. "I was always relieved to get to the end of the second fast day. Not so much because I was hungry, but because of the thought that the next day I could have things I really wanted - just not in great portions," she says.

As well as the necessity of good meal prep, users not surprisingly note that following the 5:2 diet requires willpower in order to overcome hunger on fast days. Other side effects include tiredness and low energy levels, and so its vital that you speak to a healthcare professional before starting the 5:2 diet if you are at all concerned about your health, are pregnant or have previously suffered from an eating disorder.

Want to keep track of your progress?

See the original post here:
The 5:2 diet: it requires willpower but can be powerfully effective - T3