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1. Reduce your salt intake. Avoid eating sandwiches, pizza, bread, canned food and poultry products.

2. Do not forget to include protein in your diet. And make sure to not consume more than 15-20 grams of carbohydrates in your snacks. Replace your meetha with fruits and salty snacks like chips with whole-grain bars.

3. Include a lot of vegetables, fruits and whole grains in your daily diet. Try to eat high fibre carbs instead of simple carbs.

4. Do not consume full-fat dairy, choose plant-based options like olive oil and nuts. Eat fish instead of red meat.

5. Include vitamins, minerals and other nutrients in your diet. Consume nuts, beans, olive oil, whole grains and lean protein.

Here is all what you can eat on a 1200 calorie diet

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The 1200-calorie diet plan: What you can eat and does it really work? - Times of India

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Jan 15th, 2021 | Filed under How to Lose Weight Quickly

If you love to eat like I do, you're going to love the recipes below. But before we start cooking, keep in mind this guiding principle that has helped me and my clients stay lean and healthy: You can't control everything in your life, but you can control what you put in your body. Control the size of your portions. Choose to avoid sugars and highly processed foods. Add healthy proteins, fats, and carbs in balanced proportions. And DO NOT deprive yourself.

You can do this. And here's proofa menu of delicious recipes that look nothing remotely like they come from a deprivation-style diet. They were developed by my brother chef Bobby Calabrese, cohost of my cooking show Fixate on BeachbodyOnDemand.com. You'll find more of them and tips on how to use them with my portion control container system in my book Lose Weight Like Crazy Even if You Have a Crazy Life! But before you grab a copy, grab a fork and enjoy! Read on, and for more on healthy eating, don't miss 7 Healthiest Foods to Eat Right Now.

Sorry, but that veggie cream cheese you smear on your bagel does not count towards your daily recommended intake of veggies (which 1 in 10 Americans don't meet). These enchiladas, however, will surely help. In addition to the protein from low-fat turkey bacon and ham (which contribute to the 28 grams of protein per serving), Bobby also adds onion, bell pepper, tomatoes, and green onion to these breakfast wraps. Want more protein-rich ways to start your day? Check out these 19 High Protein Breakfasts That Keep You Full.

Get our recipe for Breakfast Enchiladas.

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Sick of bland salads and soups for lunch? So am I. So fry up this spicy, flavorful Cajun Sausage and Apple skillet. All it requires is sausage, cabbage, and apples, alongside some oils and seasonings. A meal with phytonutrients, antioxidant-rich purple cabbage, and apples that you can make in mere minutes? Where do we sign up?

Get our recipe for Cajun Sausage and Apple Skillet.

Make it game day every day! While it may seem like an indulgence, 7-layer dip is actually very healthy when you think about it. Monosaturated-rich avocados? Check. Fiber-rich beans? Check. Lycopene-rich tomatoes, protein-rich cheese? Check and check.

Get our recipe for Individual 7-Layer Dip.

Have you ever had a burger that was more bun than anything else? I don't know about you, but I don't like feeling like I'm filling up because of a carb-heavy, nutrient-poor burger bun. So, why don't we just ditch it? You can get all the burger ingredients you lovecheese, special sauce, bacon, and picklesin this burger salad without feeling like you're missing out. (Plus, I hate how you can only fit a couple pickles on a regular burgernow I can eat more of them!)

Get our recipe for Healthy Burger Bowls.

Related: We Tried Every Burger at McDonald's, and This Was the Best

Just because you're on a diet doesn't mean you should avoid all indulgences. In fact, when you're restrictive with your diet and deprive yourself of foods you enjoy, you're more likely to feel guilty when you "cave" which may make you feel discouraged. Don't let it! One blondie isn't going to hurt anyoneespecially if it's one of my low-carb blondies. Instead of using refined white flour, Bobby uses almond floura gluten-free flour alternative that's high in protein and fiber.

Get our recipe for Low-Carb Blondies.

Cheers! While this is the last recipe on our list, I recommend pairing this cocktail with a meal. Having food in your stomach will slow digestion and absorption of alcohol into the bloodstream by keeping it in the stomach longer, which in turn keeps you from becoming intoxicated quickly. You'll also want to sip water alongside this fruity cocktailmade low-carb and low sugar by substituting refined sugar with antioxidant-rich pomegranate juiceto make sure you stay hydrated and don't get drunk! While drinking booze on a diet is completely ok, if you do want to cut back on alcohol, you'll certainly reap benefits: What Happens To Your Body When You Give Up Alcohol.

Get our recipe for Pomegranate Margaritas.

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A Perfect Day of Eating for Weight Loss, According to a Celebrity Trainer - Eat This, Not That

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Jan 15th, 2021 | Filed under How to Lose Weight Quickly

Venturing further into adulthood has its perks. You likely have stronger relationships, a better vocabulary, a more robust bank account, and maybe even a family of your own. But sometimes it can feel like you had to trade in your fit figure to obtain all of these "grown up" perks.

Sure, it can be harder to maintain a flat belly as you age, but it's not at all impossible. So long as you continue to prioritize your health, fitting into your skinny jeans is an obtainable goaland one that doesn't require you to starve yourself or spend hours in the gym, either. (Seriously!) Read on to discover the top diet and exercise tips that can help you get the lean stomach you've always wanted. Read on, and for more on healthy eating, don't miss Simple Ways to Start Losing Weight Immediately, According to Science.

"Sugar leads to insulin spikes which can cause fat storageespecially around the middle. Try to eat less of it." Dianne Rishikof, MS, RDN, LDN, IFNCP For help, see these 10 Easy Ways to Eat Less Sugar From a Celebrity Nutritionist.

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"Diet, low-carb, and many sugar-free foods and drinks contain artificial sweeteners that aren't completely digested by the body. Bacteria that lives in large intestine tend to ferment them, causing gas and bloat. Always check food labels to avoid sorbitol, mannitol, xylitol, and lactitol." Amanda Russell, certified personal trainer and YouTube fitness star

"Strength training is a must over 40. It builds lean muscle mass, which, over time, will help boost your resting metabolic rate which slowly declines with age. So long as you have good form and proper coaching, don't be afraid to lift heavier weights than you have in the past. Jennifer Cassetta, clinical nutritionist, personal trainer, and health expert from ABC's My Diet Is Better Than Yours

"For many women in their 20s, it's relatively easy to drop 10 pounds by cutting back on calories for a few weeks. But as you age, your metabolism slows, so what worked in your 20s may no longer be effective. The trick is to stay the course and be patient. Eventually, the scale will drop." Martha McKittrick, RD of Martha McKittrick Nutrition and City Girl Bites

"Don't overdo it with the cardio. Spinning up the wazoo isn't going to give you the results you want. Declining estrogen leads to declining muscle mass which leads to declining metabolism. While that sounds depressing, there's an easy solution: weight-bearing work. If traditional weight lifting isn't your thing, try barre classes and pilates." Lauren Slayton, MS, RD, of Foodtrainers

"Cutting back on processed carbohydrates is essential for weight loss after 40. Maintaining blood sugar and insulin levels is vital to weight loss, so cutting back on foods that spike blood sugar and insulin is a must. Any foods that contain added sugars, as well as foods that quickly break down into blood sugar, should be reduced. These include white bread and pasta, baked goods, cereal, candy, sweetened drinks, chips, and conventional crackers." Jennifer Cassetta, clinical nutritionist, personal trainer and health expert from ABC's "My Diet Is Better Than Yours"

"Starting your day with protein instead of carbs prevents blood sugar spikes and insulin activity (our fat-storage hormone). It also prevents bloating. Ditch the cereal and toast and start your day with two hard-boiled eggs, a protein shake, a veggie omelet, or a Greek yogurt with chia seeds and berries, instead." Amy Shapiro MS, RD, CDN of Real Nutrition NYC

For some inspiration, check out these25 Best Yogurts for Weight Loss, According to Nutritionists.

"Hormonal changes in your 40s can affect your appetite hormones, ghrelin, and leptin. Both supplemental vitamin D3 and extra lean protein can help keep your appetite under control." Lauren Slayton, MS, RD of Foodtrainers

RELATED: 30 Reasons Why You're Always Hungry

"Consider taking out foods that cause bloat, including dairy products. As we age, our bodies can't break down lactose as efficiently. When we can't efficiently digest something, it tends to cause gas and bloat, which is the opposite of a flat stomach. Avoid dairy foods, and you'll likely see some improvement!" Amy Shapiro MS, RD, CDN of Real Nutrition NYC

"It's no exaggeration to say at 47, I look far better in the midsection area than I did at 27. It's not about the crunches or even the planks. I firmly believe that a flat belly is a result of cardio and a wholesome diet." Carla Birnberg, personal trainer and fitness blogger

"No diets work long-term. Not to mention, weight-loss diets typically promote disease, not health. We are not supposed to look like we did when we were in high school. As women, we need to respect that our body changes throughout life to support our needs. Fighting our body promotes negative body image and disease." Julie Duffy Dillon MS, RD, NCC, LDN, CEDRD

"Stay away from the salt. Too much sodium in the diet contributes to edema and bloating, and seems to affect us more as we age. So if you have to zip up a pencil dress or wear your 'fitted' suit, I recommend consuming no more than 1,500 milligrams of salt per day. Avoid ready-made meals and canned foods, which are loaded with salt. And when you're at restaurants, simply ask for no or little salt in your food. Small changes can make big changes to your waistline." Amanda Russell, certified personal trainer and YouTube fitness star

If you're over 40, check out these 25 Foods High in Sodium You Should Watch Out For.

"Pause and identify your why. Anything from a high school reunion to a beach vacation is reason enough to want to get in shape! Just be certain that your motivator is something that motivates you enough to sustain forward momentum on those days when you'd rather slack. Carla Birnberg, personal trainer and fitness blogger

"Many types of healthy fats can help you lose body fat. Omega-3s are one type with these superpowers. Try to have one omega-3 rich food every day. Eggs, fatty fish, chia seeds and walnuts are some good options." Lauren Slayton, MS, RD, of Foodtrainers

"In your 20s, you can get away with late nights and minimal sleep. But in your 40s, your body doesn't rebound as well. Getting too little sleep will hit you hard the next day. You'll likely have less motivation to exercise and have increased hunger for fat and carbs. Martha McKittrick, RD, of Martha McKittrick Nutrition and City Girl Bites

How much is enough? The National Sleep Foundation suggests seven to eight hours of sleep for most adults.

"Restricting your caloric intake will only backfire. Instead, focus on food quality over quantity. Consume a balance of protein, low-glycemic carbohydrates, and healthy fats like avocado, nuts, nut butter, seeds, and olive oil. This balance of macronutrients will help to keep you full, while also maintaining blood sugar levels. Also, be sure to partake in moderate exercise and get adequate sleep." Susan Stalte, RD, LDN, MBA-Candidate

"Stop thinking of weight loss as a grand process and, instead, think of it as a series of small daily commitments. To fit more activity into your day, play with your children or take the stairs instead of the elevator. Once you've committed to these small changes, the easier it'll be to advance to the bigger workouts that can lead to a flat belly." Rick Richey, NASM-CPT, CES, PES, owner of the Independent Training Spot

"Swap calorie-loaded indulgences like ice cream for blended frozen fruits or lightened up, decadent-tasting desserts like Halo Top. Halo Top has just 60 to 90 calories a serving, 6 grams of protein, and 3 grams of fiber which work together to keep blood sugar stable so that you won't crave more sugar. This simple swap will save you calories and help you lose the belly fat." The Nutrition Twins, Tammy Lakatos Shames, RDN, CDN, CFT & Lyssie Lakatos, RDN, CDN, CFT

Can't find Halo Top in your area? Buy a pint (or three!) online at Amazon.com (from $5.49) or IceCreamSource.com ($6.99). The ice cream will be shipped to your front door on dry ice.

"Before you groan at the thought of hitting the treadmill every day, hear me out! Performing any type of exercise that gets your heart rate up and blood flowing will keep your metabolism going and fat burning. This can be as simple as waking up earlier and going for a 30-minute walk or incorporating a 10-minute interval workout in your living room. (Here is one I like to do: HIIT Total Body 12 Min Workout.) Whatever it is, make sure to get your heart rate pumping at least once a day to help burn fat and get lean." Amanda Russell, certified personal trainer and YouTube fitness star

"No matter what you're eating, mix it, or serve it with vegetables. Having Chinese or Italian takeout? Making a stir-fry, burrito, or fajita at home? Split the dish in half, saving the other half for another meal, and mix in at least 1.5 cups of steamed vegetables right into your meal. Not only will you eat less of the heavier fare and slash the calories nearly in half, but you'll also have a second serving for another day." The Nutrition Twins, Tammy Lakatos Shames, RDN, CDN, CFT & Lyssie Lakatos, RDN, CDN, CFT

"Have a mindfulness practice. Stress can be overwhelming in your 40s. Whether you have small children, a consuming career, or both, you're most likely busy taking care of other people and have less time for yourself. Try meditation, yoga, Tai Chi, or breathing exercises to bring down stress hormone levels like adrenaline and cortisol, which can trigger fat storage." Jennifer Cassetta

For more ways to reduce your stress, check out these 32 Foods That Turn Off Stress Hormones.

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21 Ways to Get a Flat Belly After 40, According to Experts | Eat This Not That - Eat This, Not That

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Jan 15th, 2021 | Filed under How to Lose Weight Quickly

Is jogging good for weight loss? Here are 5 cardio exercises that will keep your weight in check | Photo Credits: Pixabay 

New Delhi:Almost all of us are either studying or working a 9 to 5 job. It gets very hectic and we can hardly make time for our workout routine. You must understand the importance of exercise in your day-to-day life. In order to keep yourself fit and healthy, you must exercise for at least 1 hour every day. Exercises produce best results when done in the morning. To start with, you can practice walking and jogging. Cardio exercises are the easiest and very fruitful. Jogging is a healthy weight loss exercise. Early morning walks and jogs are a perfect start to your day. Jogging keeps your heart healthy and improves the blood circulation in your entire body.

Cardio also helps you shed the pounds,tones your legs and thigh muscles. It makes your lower body strong. It increases your endurance power. Cardio exercises help regulate blood pressure and also keeps your insulin in check, which is why patients of hypertension and diabetes are advised to go for morning walks by their doctors. Cardio workouts benefityour joint and bone health. It is also good for your brain and produces happy hormones. If you practice cardio every day, it will help in reducing your stress and will keep you calm. Cardio is also good for your skin and hair. It makes you healthy and beautiful both in and out.

Disclaimer: Tips and suggestions mentioned in the article are for general information purpose only and should not be construed as professional medical advice. Always consult your doctor or a dietician before starting any fitness programme or making any changes to your diet.

Get the Latest health news, healthy diet, weight loss, Yoga, and fitness tips, more updates on Times Now

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Jan 15th, 2021 | Filed under How to Lose Weight Quickly

DIVERSITY star Jordan Banjo has candidly revealed that his older brother Ashley is a literal life-saver helping him lose weight as he reached over 22 stone.

The dancer, 28, also went on to explain how Dancing On Ice judge Ashley, 32, helped to save his life again after he became obsessed with extreme dieting.

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He told The Mirror: Its no secret that I struggled with my weight. But what Ive never spoken about is how I went too far the other way."

Jordan shared that his issues with his weight began as a teenager. At just 13, his doctor told him that he was officially classed as morbidly obese.

But it wasnt until his 18th birthday that he decided it was time to ditch his diet of fizzy drinks and unhealthy meals, and reached out to Ashley for support.

He shared:I turned to Ash because I knew I was either going to have to do something about my weight or things were going to get way, way worse.

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Ash was brilliant. He helped me rethink my diet and put together a workout routine. The weight came off pretty quickly.

Despite losing almost half his bodyweight and riding high after his dancing troupes success on Britains Got Talent Jordan soon realised he was obsessed with losing more.

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Eventually, Jordan who is 65 saw his weight plummet down to 12 stone.

Though he hit a turning point when it dawned on him that even his own die-hard Diversity fans didnt recognise him anymore.

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Fortunately, Ashley was on hand to guide his brother to a healthier lifestyle yet again, which Jordan credits with saving his life not once but twice.

Jordan, now a healthy dad of two at 17 stone, is using his experience battling the bulge to help others.

He was recently announced as the host Channel 4s new show Lose Weight Like Me, alongside health professional Dr Sara Kayat.

Lose Weight Like Me starts on Channel 4 at 8pm on 19th January

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Diversitys Jordan Banjo reveals brother Ashley saved his life by helping him slim down from 22 stone - The Sun

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Jan 15th, 2021 | Filed under How to Lose Weight Quickly

DEAR MAYO CLINIC: I eat fairly healthy, but I want to lose weight and improve my physical wellness in the new year. I'm finding a lot of conflicting information about the best workouts for weight loss, the amount of time I need to work out and what food I should eat. Can you help me make sense of it so I can plan a routine?

ANSWER: Being proactive to achieve long-term health and wellness is important, and you should be proud of your efforts to set fitness goals and develop routines. However, among research, personal opinion and stereotypes, a lot of misinformation can make it hard to know what is accurate.

Here is the truth about the top 10 workout myths that you should consider as you develop your game plan:

Myth 1: Stick solely to cardio for weight loss.

While it's true that you should include 20-30 minutes of cardio in your workout routine, focusing solely on cardio will not transform your body as quickly or as dramatically as you might think.

People perceive cardio as the ultimate solution because their heart rate is up. But in reality, you need to incorporate both cardio and strength training into your workout. Strength training builds muscles and maximizes your cardio routine. The more muscle you have, the more calories your body will burn, especially during cardio.

Myth 2: Heavy weights will bulk you up.

Some people are concerned that adding strength training will build muscle bulk to the point that they will look like a bodybuilder. This is not true. You would have to work out excessively to do so. Start slow and add weight to build muscle, which will maximize the calories your body will burn.

Myth 3: If you work out today, you can be lax in your diet.

Working out is important, but so is having good nutrition. You can't work off a bad diet. Food is fuel, and proper nutrition guarantees results. If you want to lose weight, your calorie output needs to be higher than your calorie input.

Myth 4: Stretching helps prevent injuries.

If you grew up playing sports, stretching before a game was a regular routine. However, you might be surprised to learn that while stretching is beneficial because it prepares the muscles for movement and eases your workout recovery there is no proven research that it will reduce your chances of getting an injury. That's entirely based on your form and movements during a workout. Use functional, dynamic stretches like lunges and leg swings to help muscle movement during workouts.

Myth 5: If the number on the scale isn't going down, you're not losing weight.

Many people focus on the number on the scale, but it is not the best representation of body changes. The number on the scale is a factor of many things, including how much water you've consumed, what you ate and when you're weighing in. Often when a person loses a significant amount of weight, the number on the scale goes up because of building muscle from exercise.

If you want to accurately track your weight loss and muscle development, record measurements of your arms, waist and thighs. And if you're going to use the scale, weigh yourself at the same time every day.

Myth 6: Cardio machines count burned calories with 100% accuracy.

Some people depend on the treadmill to tell them an exact number of calories burned during a workout. Unfortunately, this metric isn't 100% accurate. Many factors determine how many calories your body burns, including your sex, age and current weight. Some machines allow you to enter personalized data in one or two of these factors but rarely all three.

Myth 7: Sticking to ab workouts will give you a six-pack.

Abdominal workouts are great for developing core muscles because they benefit your body in many ways, such as improving your balance and stability. However, a person's overall body fat prevents abs from being seen. If you want six-pack abs, you have to dramatically decrease your body fat to 10%-12% for men or 11%-13% for women. While possible, this requires strict dedication to eating a healthy diet and exercising.

Myth 8: Supplements and protein shakes are necessary after workouts.

Supplements and protein shakes are not necessary. The benefits they offer are available from natural and direct food sources, such as chocolate milk, turkey or a scoop of peanut butter. The truth is you don't need supplements and shakes to get proper nutrients. You can get those nutrients from other food sources. If you consume protein-rich foods after a workout, do so within 30 minutes. That's when your muscles absorb that energy, as they're still burning and working.

Myth 9: If you're not working up a sweat, you're not working hard enough.

Sweating is an inaccurate way to measure your workout. Many factors go into the amount a person sweats, such as the temperature, humidity and hydration levels. Your body just could be efficient at cooling itself, as well.

Myth 10: No pain, no gain.

While feeling uncomfortable during a workout is normal, feeling pain is not. Many athletes live by the "no pain, no gain" motto, but pain is the way your body tells you that something is wrong. If you start to feel pain during a workout, stop immediately. If you continue to push through it, you could end up with a serious injury.

David Webster, Orthopedics, Mayo Clinic Health System in Eau Claire, Wisconsin

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Jan 15th, 2021 | Filed under How to Lose Weight Quickly

Republican lawmakers lost thousands of Twitter followers when the company cracked down on accounts linked to QAnonfollowing the mob attack on the U.S. Capitol stoked by President Trump.

USA TODAY analyzed the Twitter followings of the congressional accounts for507 members of the House and Senate in data provided by ProPublica. About 42% of the accounts 213 had fewer followers on Jan. 13 than they did on Jan. 6. The vast majority of those accounts 200 belonged to Republicans.

The numbers reflect followers as of Wednesday, not long beforethehistoric House vote to impeach Trump on allegations of inciting the riot one week earlier.

Leading conservatives have accused Twitter of political bias in its moderation policies.But Ethan Zuckerman, associate professor of public policy, information and communication at the University of Massachusetts at Amherst, said it's more likely that GOP lawmakers lost followers because their followers included QAnon adherents.

It's not a very flattering explanation, but it's more plausible, in my opinion, than a broad crackdown against conservatives on these networks, said Zuckerman.

Trump ally and powerful House conservative Jim Jordan of Ohio lost the most followers: 176,672, or about 9% of the 2 million followers he had on Jan. 6. Kentucky Republican Sen.Rand Paul shed 142,156, and House Republican leader Kevin McCarthy 103,815.

Twitter CEO defends Donald Trump ban: 'I believe this was the right decision,' Jack Dorsey said

Most Americans support Trump Twitter ban: Twitter's Trump ban after Capitol attack supported by most Americans but not most Republicans, Harris Poll says

A total of 37 lawmakers, all Republicans, lost at least 10% of their followers. Devin Nunes, R-Calif., lost 18%, Sen. Marsha Blackburn, R-Tenn., lost 15% and Kelly Loeffler, an incumbent Georgia Senator who was defeated in Georgias runoff elections, lost 14%.

Republican Rep. Adam Kinzinger of Illinois was one of few who bucked the trend. Kinzinger, who voted to impeach President Trump, picked up 54,671 followers, a 42% increase.

The data analyzed by USA TODAY did not specifyhow much of alawmaker's decline in followers was the result of followers' accounts being banned by Twitteror users simply choosing to stop following the lawmaker.

"Twitter makes it nearly impossible to study follower change," said Libby Hemphill, associate professor of information at University of Michigan.

Some prominent conservatives including Republican Rep. Matt Gaetz of Florida cried foul, accusing Twitter of wiping out right-wing accounts because of their political beliefs. The representative lostabout 6%of his total followers during the past week.

I wish I could lose weight as fast as Im losing followers during this Twitter purge, he wrote, while live-tweeting his plunging follower count over the weekend.

Twitter says it removed more than 70,000 accounts, many of which the social media company saidwereassociated with QAnon extremism, to root out commentary that could incite violence after banning President Trump last week. QAnon adherents believe that Trump is their savior in the fight against satanic Democrats and deep state officials, who will be overthrown in some great awakening.

"Given the violent events in Washington, D.C., and increased risk of harm, we began permanently suspending thousands of accounts that were primarily dedicated to sharing QAnon content on Friday afternoon," the company said.

(Photo: Getty Images)

The previous week Twitter permanently banned Trump's former national security advisor Michael Flynn, former attorney Sidney Powell, and 8chan founder Ron Watkins, all of whom amplified QAnon content.

Twitter also stepped up enforcement of accounts that persistently spread misleading and false information, warning that repeat violations could lead to permanent suspension.

A number of Trump supporters vowed to delete their accounts after the presidents permanent suspension. Im a small MAGA account and I have lost 400 followers in 3 days. Goodbye Twitter. You dont want me, I dont want you, one user tweeted last Saturday.

Those factors, combined with the routine removal of bot and spam accounts, likely caused dramatic fluctuations in some users follower counts, not anti-conservative bias, said Zuckerman, theUMassAmherst professor.

A simple explanation for conservatives losing large numbers of followers is that: a) they were being followed by folks who posted QAnon content; and b) they were being followed by lots of fake/sockpuppet accounts, Zuckerman said.

The Heritage Foundation, a conservative think tank, lost 45,000 followers, according toRob Bluey, vice president of communications.

Its just another example of conservative frustration with Big Tech, Bluey said. Conservatives feel they are being targeted unfairly and believe these companies tend to be controlled and run by liberals who have it out for them. At the same time, these companies always point back to their terms of service and their policies for the reason or excuse of why they took action.

And that, he says, is why we find ourselves in this big debate about what to do about it.

Broadly speaking, social media companies have wide latitude to decide what can stay on their platforms and what must come down thanks toSection 230 of theCommunications Decency Act, decades-old legal protections that shield themfrom liability for what users post on their platforms.

The conservative outcry overthe moderation ofposts, particularly those of the president,has led to multiple congressional hearingsand threats to narrowor repeal the law. Facebook's Mark Zuckerberg and Twitter's Jack Dorsey have for years tried to appease the political right.

Darren Linvill, lead researcher in the Clemson University Media Forensics Hub, said the scale of Twitter's recentremoval of accounts was unusual.

"I'm still relatively surprised they would take such sweeping action," Linvill said. "In the past, they have shown reticence to take action that might feed the perception of liberal bias, and this certainly has alienatedmany loyal users."

In the aftermath of the Capitol attacks, Twitter has become much more aggressive rooting out QAnon and other problematic content.

In July,Twitter banned 7,000 QAnon accountsand blocked topics related to the conspiracy theory from appearing in trending topics, but that action did little to undercut its influence on the platform.

"For that purge, they used a scalpel, only getting rid of about10,000of the worst offenders," Linvill said. "Clearly, this past week, Twitter switched from a scalpelto a chainsaw."

Despite the outcry from conservatives, who described the account removals as the largest-ever Twitter purge, the company has cracked down much harder in the past. In 2018, Twitter suspended more than 1.2 million bogus accounts. Celebrities lost followers in the six figures. CEO Dorsey himself lost 200,000 followers.

The USA TODAY analysis shows that the declines in follower counts of 13 Congressional Democrats were far more modest than for Republicans. California Senator Dianne Feinstein lost the most followers with3,425.

At the same time, prominent Democrats gained a significant number of followers.Vice President-elect Kamala Harris (232,020) and House Speaker Nancy Pelosi (163,841) were the top gainers. Vermont Sen. Bernie Sanders, an independent who ran as a Democrat for president in 2016 and 2020 and is part of the Senate Democratic leadership, increased his following by134,251.

According to the Pew Research Center, nearly every member of Congress maintains one personal or campaign account and one official Twitter account. These accounts produce a flood of social media posts, far more than even a few years ago.

In the first five months of 2020, members of Congress collectively produced an average of 73,924 tweets each month.

Democrats in Congress are much more likely to use Twitter to communicate, likely because U.S. adults on Twitter are more likely to identify as Democrats, Pew found. And the number of followers for the typical Democrat has grown much more quickly than for the typical Republican. The median Democratic member of Congress has over 17,000 more Twitter followers than the median Republican.

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Trump allies and Republican lawmakers lost thousands of followers in Twitter purge after Capitol riots - USA TODAY

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Jan 15th, 2021 | Filed under How to Lose Weight Quickly

Every other person Ive met since 2021 arrived has been telling me theyre on a diet or have begun an exercise regime part of their new years resolution for better health and body.

While the minority is realistic about attaining their ideal body, the majority still hold onto lofty dreams that they can contour their body to look like that of their screen (or nowadays, TikTok) idols.

I was once like the majority, convinced that if I worked hard enough, my body would miraculously transform to the shape and size I desired.

In my teens, I aspired to have a body like Tatiana Thumbzten.

You may not have heard of her, but she was the female star in Michael Jacksons iconic The Way You Make Me Feel music video.

I drooled over her slim, sculpted arms, and thought a two-pound (0.9kg) dumbbell would be enough to build mine.

Obviously, I miscalculated and saw no results.

It was only in university that I discovered no two bodies are alike and that your parents body types dictate your body type, i.e. somatotype.

Psychologist William H. Sheldon first coined the word somatotypes in the early 1940s, referring to the idea that there are three generalised body compositions people are predetermined to have.

He categorised them as endomorph (large), mesomorph (medium) and ectomorph (small).

However, most people rarely fit into one ideal type and will usually be a combination of two types.

He also believed that physical characteristics could influence personality.

A simple way to assess which body type you have is to measure your wrist at your ulna bone (feel for the bump it forms at the wrist below the little finger) by wrapping your thumb and index finger around it.

If the thumb and index finger overlap, you have a small frame (ectomorph).

If they touch, you have a medium frame (mesomorph), and if they dont meet, you have a large frame (endomorph).

The slim ones

Ballet dancers typically fall into the long and lean ectomorph category. Filepic

Ectomorphs are generally long and lean, and have slender waists, small joints and long limbs.

They find it difficult to build muscle mass, but lose weight very quickly.

Their metabolism is fast and they burn calories quickly, so ectomorphs may frequently find themselves hungry throughout the day.

Yet, despite what, how often and how much they consume, and how much they exercise, they dont gain weight or muscle easily.

However, if they let themselves go, they can accumulate a significant amount of body fat the so-called skinny fat.

They tend to remain the same weight throughout their lives.

Due to their inability to put on mass and keep it on, ectomorphs should focus on exercises for hypertrophy (muscle growth) and maximal strength, while cutting back on cardiorespiratory training to reduce overall energy utilisation.

Strength or weight training is highly recommended, with longer rest periods in between sets to reduce the calorie burn.

Considered lucky by their fatter counterparts, they can eat whatever they want.

However, they should consume a high-protein diet, balanced with healthy carbohydrates and fats, that maintains a positive energy balance.

According to Sheldon, the ectomorph personality is anxious, self-conscious, artistic, thoughtful, quiet and private.

They enjoy intellectual stimulation and feel uncomfortable in social situations.

Most dancers and models fall into this category.

The muscular build

Most athletes have a mesomorph body type as they can easily build muscles required for power and speed. Filepic

People in this category are naturally muscular and typically have moderate-size frames, with wider shoulders, a narrow waist, strong arms and legs, and modest amounts of body fat.

They are genetically predisposed to build muscle, so mesomorphs often require a slightly higher calorie intake (since muscle requires more calories to maintain) and more protein than other body types for muscle maintenance.

Generally, mesomorphs are able to lose or gain weight easily.

When they gain weight, its always distributed evenly.

Likewise, when they shed the kilos, it melts equally all over instead of just from one body part, so they should eat a balanced diet.

On average, most athletes have mesomorph body types as they excel in explosive sports that call for power and speed.

In terms of seeing gains quickly, mesomorphs have an edge.

Their metabolism is relatively efficient, they carry functional, if not athletic, muscle mass and are essentially ready to take on whatever fitness goal they please with minimal foundation work.

Strength training is a great choice for this body type, along with high-intensity interval training (HIIT) to stay lean.

The American Council on Exercise recommends 30 to 45 minutes of aerobic training three to five times per week.

Ideally, mesomorphs should choose HIIT over steady-state cardio to boost their metabolism and get better results in less time.

Sheldon portrays them as being adventurous, assertive, competitive and fearless.

They are curious and enjoy trying new things, but can also be obnoxious and aggressive.

The better endowed

If you want to be a sumo wrestler, you need an endomorph body type. AFP

These people have a larger bone structure and more body fat than the other types.

Female endomorphs such as Jennifer Lopez and Beyonc are often described as curvaceous or full-figured, while endomorphic men might be considered stocky, doughy or round.

Endomorphs usually have a pear-shaped body, i.e. wider hips, and carry any excess weight in the lower abdomen, hips and thighs.

Often, they have a weakness for food, and while theyre not necessarily obese, they have difficulty losing fat and have to work extremely hard to stay trim.

As one endomorph says, she can put on weight just by one whiff of a slice of cheesecake!

This group has to commit to a lifelong programme of diet and exercise, but without overtraining.

Like their mesomorph counterparts, building muscle comes easily for endomorphs.

However, a slower metabolism and extra body fat make it much harder for endomorphs to stay lean.

Endomorphs should predominantly focus on fat-loss techniques until a desirable body composition and functional cardiorespiratory efficiency have been achieved.

That means any steady-state cardio activity is best, e.g. swimming, running or cycling.

Resistance training with shorter rest periods should be utilised to strengthen muscles and stabilise joints to support the excess weight.

A combination of these two training methods will help endomorphic bodies increase their metabolic efficiency and boost the bodys daily energy requirement.

Diet-wise, limit your intake of simple carbohydrates as these foods are high in sugar and calories, which can cause fat storage and make you more sluggish.

Opt for more vegetables and proteins.

The characteristics of this somatotype include being relaxed, tolerant, comfortable and sociable.

Psychologically, Sheldon says they are also fun-loving, good-humoured, even-tempered and affectionate thats why endomorphs are like cuddly teddy bears.

Given a chance, theyd rather be couch entertainers instead of avid exercisers, so they have to fight the urge to just chill out.

Combined types

Knowing your body type may be the key in formulating a diet and exercise routine that works.

Most of us have a combination of two body types, e.g. ecto-meso and meso-endo.

However, the ecto-endo combination is not common unless it is behaviourally-acquired, i.e. an ectomorph has added significant body fat from poor eating habits, sedentary ways or a combination of these less-than-stellar habits.

With long limbs and a smaller bone structure, ecto-endos often have soft midsections, droopy chests, and flabby upper arms and legs, from sheer neglect.

To improve fitness, body composition and health, the most efficient exercise plan for this type involves resistance training and high-intensity cardio, both of which promote muscle growth and stimulate metabolism.

Thumbzten is probably an ecto-meso and Im closer to being an ecto, which explains why I can only dream of having ripped arms.

And some dreams will never come true, Im afraid.

Revathi Murugappan is a certified fitness trainer who tries to battle gravity and continues to dance to express herself artistically and nourish her soul. For more information, email starhealth@thestar.com.my. The information contained in this column is for general educational purposes only. Neither The Star nor the author gives any warranty on accuracy, completeness, functionality, usefulness or other assurances as to such information. The Star and the author disclaim all responsibility for any losses, damage to property or personal injury suffered directly or indirectly from reliance on such information.

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Jan 15th, 2021 | Filed under How to Lose Weight Quickly

KEY POINTS

Kate Middleton, who turned 39 on Jan. 9, is an influential style icon. The future queen leads a hectic life of a mother, philanthropist, social figureand a full-time working royal with a rigorous routine. Yet she looks fit and stunning at every royal engagement, inspiring women globally.

The Duchess of Cambridge certainly follows a fitness routine that keeps her active and glowing with health. A fitness expert has dished out Kate's secret to getting back in shape quickly after the birth of her children.

Fitness and wellness expert Louise Parker assisted Kate after the birth of her eldest son Prince George. Parker reveals some of the tips and tricks that can be followed by anyone, according to New Idea.

As per Parker, exercise is the key to lose weight after pregnancy. While it can be difficult to make time for a routine with a newborn baby, Parker believes that "carving out some time for exercise can help improve our physical health and strength."

Prioritizing the fitness routine is important.However, skipping a session or two due to childcare should not become a problem for the new mommy. Therefore, creating a workout routine that is "enjoyable"and fits into the mother's lifestyle is imperative.

"Start small and try to priorities each day," Parker explained.

Nevertheless, mothers should always consult their medical practitioner before adopting a particular routine. Parker suggests skipping, strength training (squats, lungesand push-ups), doing yoga or Pilates, dancing, and walking as some of the easy workout routines that can be done by anyone.

Dancing, in particular, is a "feel good [sic] way to fit in some cardio," according to Parker. "Try an online class if you want to learn some structured moves," she said.

When it comes to diet, the fitness trainer suggests establishing balanced food choices.

"Make sure that fruit and vegetables are the stars of the show at most meals,"Parker noted. "And ensure you include a range of protein sources, such as lean meat, fish and eggs."

She also recommended consumingwholegrain carbs such as oats, brown rice and pasta.

"Don't forget sources of healthy fats such as olive oil, nuts and seeds,"she added. "Use herb and spice to make your food beautiful."

Kate and Prince William are second in the line of succession to the throne of the British royal family. The couple got married in 2011 and share three children togetherPrince George, 7, Princess Charlotte, 5, and Prince Louis, 2.

Kate Middleton arrives to launch a new national support line at the charity Family Action on Jan. 22, 2019 in Lewisham, England. Photo: Getty Images/Adrian Dennis

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Jan 15th, 2021 | Filed under How to Lose Weight Quickly

Diversity star Jordan Banjo has said brother Ashley saved his life twice in his battle with his weight.

Dancing on Ice judge Ashley, 32, first stepped in after Jordan ballooned to over 22 stone as a morbidly obese teenager.

Jordan then lost weight on a strict diet and exercise regime but Ashley had to stage a second intervention when that too spiralled out of control.

Dad-of-two Jordan, 28, said: Its no secret that I struggled with my weight.

But what Ive never spoken about is how I went too far the other way.

Jordan was 13 when a doctor declared him morbidly obese and urged him to do something about it. But he refused to listen, continuing to down fizzy drinks and sugary snacks and hitting out at anyone who mentioned his weight.

Finally, just before his 18th birthday and weighing over 22 stone, he turned to his big brother for help.

Jordan said: I turned to Ash because I knew I was either going to have to do something about my weight or things were going to get way, way worse.

Ash was brilliant. He helped me rethink my diet and put together a workout routine. The weight came off pretty quickly.

By this time Diversity were touring the country after winning Britains Got Talent in 2009.

The compliments poured in as Jordan lost nearly half his body weight.

But he said: No matter what I looked like in the mirror, I always thought I could lose more weight. Ash had set me on a good path but hes super busy, so hed left me to get on with it on my own.

When youve been that big and you lose so much weight, that quick, its not like everything is easy and youre just there looking ripped, you know? I had to work hard to try and maintain it.

But all I could think about was losing more weight, and it got out of control.

Soon he was eating just a bowl of cereal and a chicken breast per day, leaving him with so little energy he could hardly string a sentence together, let alone train in the gym.

He could do just enough to get through rehearsals for a Christmas tour, when the sudden change in his appearance shocked fans.

The 6ft 5in star said: Wed done a tour at the start of the year and Id been at my heaviest, but by the time we came back to do a Christmas series of shows the same year, Id lost it all.

My name was announced and I walked on stage past an old picture of me where I was over 20 stone.

I was 12 stone at this point and I remember walking on stage and no one cheered. They all looked confused.

Ash had to get on the microphone and make a joke about how I looked different from my picture on screen its only then that people realised it was me.

Ashley had been worried about his brother, but that toe-curling moment was the push he needed to step in.

Jordan said: It took a lot for me to ask for help that first time, but he had my back and he had it again when Id got out of control. Ash saved my life at both ends of the scale literally.

Jordan says he is now 17 stone, having educated himself on what he needs to do to stay healthy for his shape and height.

It makes him the perfect host for new Channel 4 show Lose Weight Like Me, alongside Dr Sara Kayat.

The show introduces four health heroes to participants Jamie, 35, and Kathleen, 52, who both want to make lifestyle changes.

The health heroes are members of the public who each lost up to 200lbs on safe and sustainable weight loss plans.

Lose Weight Like Me is broadcast on Channel 4 on January 19 at 8pm.

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Jan 15th, 2021 | Filed under How to Lose Weight Quickly
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