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Fad diets are actually making you fatter, expert claims – 9news.com.au

Aug 28th, 2017
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An obesity researcher is calling for people to ditch fad diets for good as it's actually making them fatter.

Dr Nick Fuller says many of the diets are developed by celebrities or people who are unqualified to give advice.

"They're prescribing unrealistic, unhealthy and often dangerous weight loss diets which have a long-term detrimental effect," said Dr Fuller, who runs the clinical research program at the Boden Institute at the University of Sydney.

He says fad dieting causes the body's metabolism to drop and appetite hormones to rise.

Dr Fuller's comments follow the launch of his new book "Interval Weight Loss" which was developed after helping thousands of patients in the public and private system to lose weight.

Instead of restricting a person's diet, it encourages a five meal plan that's filled with nutritious food.

He says following the plan every second month allows the person to lose two to four kilograms each time.

"Interval weight loss will work 100 percent of the time for anyone who is devoted to changing their lifestyle and following the interval weight loss plan," Dr Fuller said.

"That is, periods of weight loss followed by periods of weight maintenance."

Dr Fuller says it effectively tricks the body into losing weight.

Two of his patients have had long term success with the program.

Nina Demonteverde, 63, has lost eight to 10 kilograms since starting the interval technique in 2010.

"My energy levels seem to be higher now than when I started," she told 9NEWS.

"I've maintained my eating habits and I'm mindful and conscious about the food that I eat."

Another patient, 61-year-old Helene Jagdon sought help after she became extremely tired and her blood pressure started to rise.

"it has been eight years and I've lost 14 kilos from then and just staying with the program, I was able to maintain that weight," she said.

The book also gives advice on exercise and sleep.

Professor John Dixon from the Baker Heart and Diabetes Institute says while the author is an excellent clinician, he doubts the Interval technique will stem the country's weight problem.

"It does have the advantage that it has got some very good practical tips in it from an experienced chap but I don't see it as being particularly more successful than other diets," Professor Dixon said.

He said with any prescribed diet, some people will do very well but the majority will not do well, especially in the long term.

Professor Dixon said we need tools beyond diet and exercise for those who are suffering from severe obesity.

"We need to use medications, we need to use more energetic diets that have proven to be of value, meal replacements and very low calorie diets....and for those that really need it, bariatric (weight loss) surgery," Professor Dixon said.

However, Dr Fuller says the Interval weight loss approach can be used to help people who are obese.

"Even if someone has obesity, we can get them back to a point of being overweight which is realistic for them to sustain long term. That is a fantastic result because it's much better for someone to lose weight and keep it off, rather than losing a large amount of weight, go back to what might be a healthy weight range, for them to only put that weight back on and potentially end up at a higher starting point," he said.

Nine Digital Pty Ltd 2017

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Atrovent nasal boehringer ingelheim – Giving atrovent and spiriva together – Laughlin Entertainer

Aug 28th, 2017
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Theres a lot to be said for being in the right place at the right time, but could Air Supplys long-time success be the result or a chance meeting or was the cosmos working overtime on a little something called destiny? Maybe, but one thing is for surenone of it would have been possible at all without their hard work and tenacity to make it happen.The two Russells, Graham Russell and Russell Hitchcock, happened to be cast in the same Sydney, Australian production of Jesus Christ Superstar in 1975, and everything changed after that.

Many an audience member has probably asked himself if a fine looking group of ladies about to take the stage could possibly do justice to one of the most popular rock bands in the world. Its a legitimate question considering its not easy music to play, so a person cant help but wonder if the music will be taken as seriously as the people in the audience do. However, once the guitars are plugged in and the girls dig into those first few chords, the obvious answer to that question is, oh, hell, yes.

Many a cook tries their hand at duplicating foods they love in restaurants and specialty shops, telling themselves, it cant be that difficult. Often times, theyre right. It can be doneand its pretty simple. However, sometimes, its not as easy as it looks.Mexican food for example looks easy because ingredients are simple, sauces are often slow-cooked and meat is marinated, making this comfort food one of Americas favorite. Recipes are often handed down and each time theyre prepared, a spice might be tweaked or flavor added, depending on taste and preference.

Its been 40 years since Elvis Presley died (August 16, 1977) and millions of people still have the date circled in red on their calendars. People still remember and they still mourn. Some internet sites have gone to the extent of estimating what he would look like now, if he were still here in the physical.This time of year Memphis fills up with more people than usual as crowds in large numbers make their pilgrimages to Graceland for visits to his home while tribute shows pop up all around the country to remember the huge icon that he was.

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Is your Iron deficiency causing low energy? – Reports Healthcare

Aug 28th, 2017
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Iron is one of the most vital nutrients needed by the body to perform various functions. Iron deficiency affects a large number of people keeping in mind it is the most popular deficiency in the United States among adults and children.

In accordance with the Center for disease control, iron deficiency is on therise due to a number of reasons including the popularity of vegan or vegetarian lifestyles, malfunction in the body causing problems in the absorption of the nutrient and poor diets.

An increasing number of people complain about extremely low energy levels and inability to perform tasks that require physical labor. Complaints such as these are followed by dizziness and shortage of breath.

All of such signs indicate a deficiency or a condition called Anemia which is the lack of red blood cells required in the body. Since iron plays the main part in the production of red blood cells and hemoglobin, anemia is directly linked to low intake of iron-rich foods.

Anemia is fairly easy to control and treat in most cases. However, most of the people tend to confuse the symptoms of anemia with common illness or just plain weakness which requires no significant changes.

Negligence of anemia signs is what can cause a serious shortage of blood in the body. In addition, red blood cells are able to carry oxygen around due to iron formed hemoglobin. A deficiency in it may be linked to further breathing and oxygen distribution problems.

The body in such conditions might face difficulties in transporting the required amount of oxygen to organs in the body including brain, cells, tissues, and muscles. A more severe case of this can be the reason behind black outs, dizziness, inability to work and concentrate on anything regardless of whether it is complex or simple.

What are the functions of Iron?

An iron deficiency will not begin to cause shortages of breath right away in the early stages. Iron is linked to various other functions that are interrupted in case of a deficiency. For example, Iron is a vital nutrient in ensuring cellular health.

It is involved in numerous enzymes reactions in the body and plays a role in digestion and absorption of other nutrients in the body effectively. These iron reactions are often responsible for balancing hormone levels and improve the health of brain, heart, skin, kidneys, hair, and metabolism.

Iron in hemoglobin does not signify all of the iron in the body. In fact, only 4-5 grams of the amount of iron in our body is present in the form of hemoglobin. Organs such as the spleen, bone marrow, and liver have their own storage of iron. Tissues myoglobin has its own storage of iron as well.Signs you have an Iron deficiency

Since iron deficiency is one of the most common around the world, the signs of it are also well known. However, in some cases, the signs can be similar to usual weakness and illnesses. The key thing to note amidst of the symptoms is their perpetual occurrences. Following are the most significant effects of iron deficiency:

What do you need to know about preventing Iron deficiency?Following simple steps such as a healthy diet that fulfills the bodys need for different nutrients can fulfill any deficiency or reverse the effects of anemia. Majority of the people suffer from an iron deficiency due to poor diets resulting from intake of foods with no nutritional value. Make the following considerations before adding iron-rich food in your diet to overcome deficiency:

Iron source from animalsIt is a common misconception that a bodys requirement of iron can be fulfilled by adding meat to the daily diet. Protein diets, for instance, are done by a majority of people to lose weight and overcome severe anemia.

According to the researchers, iron from the animal in the form of heme iron only fulfills 10-20% of the daily requirement of iron. While this type of iron may be easy to digest, it is a fact that animal sources of food do no ensure your daily need is met. What it can do instead is reduce the chances of a deficiency.

Iron source from plants

The remaining iron need of the day for a person usually comes from the nonheme iron type that is found commonly in plants and seeds. Some studies have shown that plants have a higher quantity of iron than any of the animal sources.However, vegan and vegetarian lifestyles have been seen to have iron deficiencies as well. The reason behind this is that the nonheme type of iron is generally harder to absorb by the human body. Some people are able to absorb very little or no amount of nonheme iron because of other health conditions. Generally, the ability to absorb can also differ from person to person.

Variety in dietsThe different types of foods in diets can affect the bodys absorption of both of the heme and nonheme iron types. A blend of fruits, veggies, dairy, and meat can sometimes prove to help the body in the effective absorption of iron.On the other hand, for some people it the effect can be opposite. Instead of helping the body absorb iron, different foods can slow down the absorption and act as a hindrance. Note how frequently you feel tired upon changes in your diet and food.

Potentially harmful foodsAn overdose of any nutrient regardless of its benefits is going to bring harm to the body. Similarly, eating too much of some nutrients can disturb absorption of iron. Calcium, for example, is needed for bone health and strength but too much of it makes it hard for the body to absorb and store iron. Consuming too much of dairy products can cause iron deficiency.

Similarly, chemicals from other foods have the same effect on the body. Compounds like polyphenols, phytates can be one of the main reasons behind problems in storing iron in the organs requiring it.

What can you do?Various factors make absorption, storage and digestion of iron difficult for the body. Perhaps this is why iron deficiency is so common. However, it does not mean that iron deficiency cannot be avoided. The best solution to this is to add foods that help in absorption of both nonheme and heme iron types.

Recent studies have indicated that two different iron sources eaten together can enhance and support each others absorption. Fish can help in absorption of iron from a plant source.In addition, Vitamin C is said to aid absorption of nonheme foods. Eating Vitamin C rich foods with meals can therefore effective take in of iron from it. This method is suitable for vegans and vegetarians as well.In addition to all the measures that can be taken to defeat iron deficiency, iron supplements can be taken directly. Make sure to consult the doctor before you follow this step. Do not forget to make changes in your diet even when taking the supplement as changes in living style and diet are required for good health.

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How Is New Technology Changing the Weight Loss Industry? – TG Daily (blog)

Aug 28th, 2017
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The weight loss industry is never hurting for customers. In the United States, over two-thirds of adults are considered overweight or obeseyet we idolize lean, fit bodies in our culture. The result is an overwhelming number of people willing to spend money on anything that promises them a fast, effective weight loss solution. Ultimately, that adds up to be a $20 billion industry.

Though its been around for decades and has experienced significant changes in that time, the weight loss industry is undergoing its most extreme evolution nowthanks to new technology. But how exactly is tech changing the weight loss industry? And is it a good or bad thing for consumers?

These are some of the most significant changes weve seen:

Like with most industries, businesses and marketers in the weight loss sector are starting to step away from personal interactions and tangible products, and toward self-sustaining digital systems that can be distributed and downloaded freely. There are pros and cons to this, but for consumers this is going to mean an even bigger explosion of tech-based weight loss solutionsand possibly available at a cheaper rate.

Future developments could include more sophisticated AI interfaces, capable of analyzing your eating and exercise habits automatically, and making recommendations according to those individual needs, or integration with medical apps and devices, especially in more extreme cases of obesity. For now, if youre interested in losing weight, you have more options and gadgets to help you than ever beforeso take advantage of them.

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Lisa Riley has one regret about dramatic weight loss after losing 12 stone – Metro

Aug 28th, 2017
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Lisas one regret following her dramatic weightloss is that mother Cath didnt get to see her transformation (Picture: Twitter/Lisa Riley)

Lisa Rileys incredible weight loss journey saw her shed an amazing 12 stone in under two years, but the TV star has admitted that she still has one huge regret regarding the transformation.

The Emmerdale actress has opened up about how she wishes shed undergone the strict diet and exercise regime much sooner, in order for her beloved late mum Cath to witness the final results.

Lisas new show, Lisa Rileys Baggy Body Club, spills the secrets of her amazing body makeover, but as well as discussing the positive aspects of her change, she also admits to her one, difficult regret about the whole thing.

Breaking down in tears, Lisa admitted on her documentary: More than anything I regret that she is not here to see it.

Opening up about the pain of losing her mother before being able to show off the results of her new look, Lisa said: I just wish I had done it sooner so she could see what I have achieved.

The other day I found the outfit I wore to her funeral, you could house five people in it.

Admitting that its an insecurity which plays on her mind, Lisa added: In my head that is the last outfit she saw me in. Now I am a fifth of that size.

Lisa also went on to open up further about the close bond that she shared with her mum Cath, who passed away after a battle with cancer in July 2012.

She revealed: I am still dealing with my grief. I have to tell myself every day how proud she would be.

I can honestly see my mum on holiday in Lanzarote and she would look at me in my bathing suit now in utter shock that I have done it, the Loose Women star said.

Ive lost the weight, had the ops, Im sticking to my food plan and training like mad in the gym. Everything is becoming muscle and toned in the right places.

Adding that she knows how proud her mother would be, Lisa said: I think my mum would be blown away.

Lisa Rileys Baggy Body Club is on ITV1 at 9pm Tuesday, September 5.

MORE: Lisa Riley angered after doctor asks if shes had lip fillers when it was actually an allergic reaction to pumpkin seeds

MORE: Three Girls star Lisa Riley reveals shes had a secret boob job as she shuts down claims shes addicted to surgery

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Does Testosterone Contribute to Men’s Postpartum Depression? – Psychology Today (blog)

Aug 28th, 2017
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Does Testosterone Contribute to Men's Postpartum Depression?
Psychology Today (blog)
In an attempt to solve this mystery, my colleagues and I recently tested (link is external) whether men's levels of the hormone testosterone are related to their postpartum depression risk during early parenthood. We found that men's testosterone ...

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Dick Gregory broke new ground in comedy, promoting healthy lifestyle – Villages-News

Aug 28th, 2017
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Dr. Gabe Mirkin

Dick Gregory was the first widely-accepted black American stand-up comedian who showed incredible courage in the 1960s civil rights movement. In spite of being arrested and beaten up for being in the front lines of marches against racial prejudice and war, he advocated non-violence and fought brutality and prejudice with passive resistance, prayer and self-challenging fasting. He led protests against the Viet Nam War, anti-feminism, and cruelty to animals, and became a vegetarian and marathon runner. On August 19, 2017 at age 85, he died from heart failure caused by an overwhelming urinary tract infection that spread to his bloodstream. His immunity was unable to kill the infection probably because it was weakened by a previously-diagnosed immune cancer called lymphoma. He also had a life-shortening ballooning of the major arteries that bring blood to the legs called a bifurcated thoracic aortic aneurysm.

Early Life

In 1932 he was born into severe poverty during the Great Depression in St. Louis, as the second of six children. His father abandoned the family, and his loving mother supported her children by working as a maid. He was a track star in high school and won a track scholarship at Southern Illinois University where he set school records for both the half-mile and mile.

In 1954, after just two years in college, he was drafted and spent two years in the United States Army, where he entered and won an army talent show and was assigned to special services as an entertainer. He returned to SIU, but left because he was tired of the hard training required of a competitive runner.

Breaking Into Comedy

Dick Gregory

In 1959, he married Lillian Smith and they had 11 children during their more than fifty-five-year marriage. They moved to Chicago where he worked for the United States Postal Service in the daytime and got night jobs as a comedian in black-only night clubs. His segregated audiences loved his jokes such as, Segregation is not that bad. Have you ever heard of a collision where the people in the back of the bus got hurt?

In 1961, he got his first big break. Hugh Hefners Playboy Club in Chicago needed an emergency replacement for an absent entertainer, so he got to appear as a comedian before a room full of white executives visiting from the South. He said, It was the first time they had seen a black comic who wasnt dancing and singing and telling mother-in-law jokes. He started his performance with: Good evening, ladies and gentlemen. I understand there are a good many Southerners in the room tonight. I know the South very well. I spent twenty years there one night. Last time I was down South I walked into a restaurant and this white waitress came up to me and said, We dont serve colored people here. I said, Thats all right. I dont eat colored people. Bring me a whole fried chicken. After several weeks at the club, he received an invitation to appear on Jack Paars Tonight Show, and he became a national star.

In spite of his newly acquired national fame, he found it difficult to get bookings at white night clubs. In the 1960s, I got to know him when he would show up for local running road races in Washington, D.C. My wife and I went to see him perform at a night club and we were the only Caucasians in the audience.

Civil Rights and Politics

By the 1960s, he was deeply involved in the fight for equality and helped to register black voters in the south. In 1963, he was jailed in Birmingham, Alabama where he was beaten severely. In 1967, he ran against, and lost to, Richard Daley for mayor of Chicago. In 1968, he ran for U.S. president against Richard Nixon and Hubert H. Humphrey.

On the stage, he told his audiences that he admired baseball great Willie Mays because he was one African-American who could shake a stick at a white man and not cause a riot. He said that America was great for him because he was brought up in the worst neighborhoods, sometimes without electricity or food, attended the worst schools, rode in the back of the bus, and was now paid $5,000 a week just to talk about it.

His Remarkable Lifestyle Transformation

By the early 1970s, he had stopped running and his weight had ballooned up to 350 pounds, he smoked up to four packs of cigarettes a day and drank a fifth of Scotch. In 1980 he traveled to Tehran to attempt to negotiate the release of American hostages and he started a public hunger strike there. He ended up weighing less than 100 pounds by the time he returned to the United States. One article claimed that in 1981, he entered Dillard Universitys Flint-Goodridge Hospital and lived on just a gallon of water per day and prayer for 70 days. Other articles said that he fasted for 70 days at a hospital in New Orleans, and walked and jogged 100 miles between New Orleans and Baton Rouge. He was now a fit, thin, non-smoking, non-drinking vegetarian and marathon runner and spent the rest of his life actively informing the public about the benefits of a healthful lifestyle and the potential harm of excess food, alcohol, caffeine, drugs, obesity and lack of exercise. His recommendation that the most healthful diet is one based on fruits and vegetables is now supported by recent research.

Health Foods Products

Muhammad Ali and Dick Gregory

In 1984 he founded Health Enterprises, Inc., a company that distributed weight-loss products including the Bahamian diet, and his own line of nutritional supplements. He says that he became a vegetarian which, when done properly, has good scientific support for health benefits. He created his 4X Fasting Formula, which included enemas. I do not believe that either long-term total fasting or enemas are safe or beneficial for treatment of obesity, unless they are conducted under complete medical supervision. On the other hand, short-term modified fasting programs are gaining increasing support from the medical community. In 2014 he updated his original 4X formula, and advocated the Caribbean Diet for Optimal Health.

Profits from the sales of products developed by the Dick Gregory Health Enterprises have been groups such as the National Association for the Advancement of Colored People (NAACP), the Southern Christian Leadership Conference (SCLC), the United Negro College Fund, and the Rosa Parks Foundation.

Cause of Death

In 1999, Gregory was diagnosed with lymphoma (cancer of his immune system) and he refused chemotherapy. Instead, he treated himself with herbs, vitamins, and exercise and the cancer went into remission. However, lymphomas damage your immune system to markedly increase a persons chances for infections, even many years after the original diagnosis. Shortly before his death he suffered a urinary tract infection that spread into his bloodstream.

Most likely, Gregory died of heart failure from a burst bifurcated thoracic aortic aneurysm, a ballooning of the main artery that carries blood from the chest to the legs. The burst artery can allow blood to seep into the lungs and belly so the person dies from shock because there is not enough blood to circulate through the body.

He also could have suffered heart failure because his heart was weakened by his extended fasting. The heart is a huge muscle that pumps blood through the body. Any damage that the heart receives can cause functioning heart muscle to be replaced with non-pumping scar tissue. Every time he fasted for an extensive period, he would lose part of his heart muscle when it was broken down to be converted into energy his body needed to keep him alive. Sometimes the heart muscle regenerates and returns to normal, but other times a part of the heart muscle is replaced by scar tissue, making the heart weaker than it was before the fast. On August 19, 2017 at age 85, his already-weakened heart was not strong enough to push blood through to his brain and he died from heart failure.

Health Lessons from Dick Gregorys Life

* You too can prolong your life by preventing obesity, stopping smoking, avoiding alcohol and eating lots of plants.

* One year after you stop smoking, you are no more likely to suffer a heart attack than someone who has never smoked. However, your increased risk for cancer remains for the rest of your life.

* Losing excess weight can help to prolong life, but extreme weight loss programs or repeatedly losing and regaining weight can shorten life by weakening your heart (Physiol Behav,Oct, 1986;38(4):459-64).

Dr. Gabe Mirkin is a Villager. Learn more at http://www.drmirkin.com

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WeightWatchers.com – Weight loss plans for men. Online …

Aug 28th, 2017
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Weight Watchers Online for Men isn't some random app or calorie counter its a weight-loss plan, customized for guys. Like toys? You get a suite of digital tools so you can stay on track whether youre at a bar, business lunch, or ballpark.

FYI: Weight Watchers has been rated #1 Best Weight-Loss Plan by U.S. News & World Report.

Digital tools and apps available with Weight Watchers Online subscription. Apps available for iOS and Android devices.

Seriously no food is off-limits. You can eat anything you want. Youll just learn to do it a whole lot smarter.

Weight Watchers Mobile makes it simple to stay on track.

Comprehensive apps Get instant accountability with our easy-to-use apps. Click. Track. Done.

Tons of choices Over 200,000 foods and 4,000 recipes, so you never get bored.

Cheat Sheets Out to eat? At a bar? Our Cheat Sheets help you find the best bet on the menu.

Snap & Track Don't feel like tracking? Snap a photo of your food and track it later.

Activity tracker Track how much you move, then swap what you earn for food.

Digital tools and apps available with Weight Watchers Online subscription. Apps available for iOS and Android devices.

*When you buy our 3-month savings plan.

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Weight loss diet: Eating THIS before exercise could affect how your body burns fat – Express.co.uk

Aug 28th, 2017
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A study suggests exercising on an empty stomach can in fact promote more favourable changes in body fat.

Research carried out by the University of Bath studied 10 overweight men by asking them to walk for 60 minutes at 60 per cent oxygen consumption, first on an empty stomach and then after eating a carbohydrate-rich breakfast.

Blood and fat tissue samples were then taken before and after exercise for analysis.

The researchers found two genes (PDK4 and HSL) increased when they walked on an empty stomach but decreased when they had eaten the carbohydrate-rich breakfast.

The rise in the genes suggests that exercising on an empty stomach burns fat as energy.

Previous research has supported this idea, but other studies on weight loss suggests eating breakfast is essential in shedding the pounds.

Milton Stokes, R.S., author of Flat Belly Diet! For Men, told Mens Fitness: Its like putting logs on a wood-burning stove. You need that initial input to get your metabolism going for the day.

The aim should be to intake around 400-600 calories within an hour of waking up.

Stokes advised focusing on protein, healthy fats and fibre, as these will leave dieters feeling fuller for longer.

There are a few meals to try in the morning that cover all of these ideals.

Jorge Cruise, author of The Belly Fat Cure, advised eggs with avocado/

He said: Avocados are nature's ideal fruit for weight loss. They replace sugar with appetite-curbing good fat."

If you prefer a quick shake, then choose one with whey protein.

David Grotto, R.D., author of 101 Foods That Could Save Your Life said: Whey is rich in branched chain amino acids, which stimulate muscle growth.

The more muscle you have, the greater the fat-burning capacity of your metabolism.

Finally, a simple yoghurt topped with fresh fruit to make it interesting and sprinkled with high-fibre cereal is another option.

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Frankie Essex shares her top five tips for losing weight and reveals ditching ketchup helped her lose two stone – The Sun

Aug 28th, 2017
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FRANKIE Essex has shared her top five tips for losing weight and revealed ditching ketchup helped her lose two stone.

The reality star has undergone a major transformation in recent years - and she credits cleaning up her diet with helping her slim down.

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Frankie, who turns 30 next month, looks better than ever after over-hauling her eating habits and taking up a new exercise regime.

She has lost more than two stone, and credits her transformation to a few simple rules that helped her change her life.

The former Towie starhas now shared her weight loss secrets with The Sun Online.She revealed that cutting out tomato sauce played a big part in her makeover.

Frankie has given us her top five tips and explained how anyone can give their diet a healthy makeover.

Her sage advice includes eating plenty of vegetables, drinking water and swapping pasta for rice to really help shift those pesky pounds.

Fame Flynet

1. DRINK LOTS OF WATER

Frankie insists this is her number one tip for staying healthy and losing weight and reveals she downs two to three litres every day.

She said: "Drink lots of water. At least two to three litres. Half the time you're not even hungry - you're just thirsty.

"You know when you're hungry and you eat something and you're still hungry - you're just thirsty so drink water."

Rex Features

2. EAT CLEAN - DITCH THE SAUCES

Frankie admits giving up ketchup was hard, but sugary and creamy sauces all pile on unnecessary calories.

She told us: "You have to eat clean - food without sauces. Ifyou are going to have chicken and potatoes then don't have like a creamy mushrooms sauce.

"Have the mushrooms but try and stay way from all the sauces.

"I used to love sauces, especially ketchup but i don't have it any more. It's full of sugar."

The Sun

3. STAY AWAY FROM WHITE CARBS

The former Towie star is adamant that what you eat is just as important as what you do eat - and making simple changes to your eating habits can make a big difference.

She explained: "Eating vegetables is obviously key andstay away from white carbs like bread and pasta.

"Rice is alright to be fair, as it's gluten free and I eat a lot of gluten free so rice is actually alright."

Fame Flynet

4. PORTION SIZES

As well as looking at what you are feeding your body, Frankie reveals how much you are eating also has a big impact.

So she has a simple method to make sure you aren't accidentally over-eating.

She said; "Portion sizes are really important.

"Always eat something the same size as your wrist. You can have pasta but only the size of your wrist.

"So if you clench your fist that's the size of the portion you should be eating."

Fame Flynet

5. PROTEIN, PROTEIN, PROTEIN

You can help build up your muscles by making sure you are getting enough protein. If you are working out regularly, getting enough of these key nutrients is really important.

Frankie also reveals that you should never go to bed on a full stomach, but if you find yourself craving a late night snack - try sipping a protein shake instead of reaching for the biscuits.

She said: "If you go gym have protein.

"If you're hungry at night time - you should go to bed hungry - but if you can't you should have a protein shake.

"You should always go to bed hungry really, then you wake up and have breakfast."

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