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First Coast News already gave you some tips on how to save money on fitness before the New Years' resolution crowd starts filling up the gym.

But half, if not more, of the effort toward better health and fitness, is your diet.

RELATED: Stay Up and Save: How to get in shape on a budget

And theres a common misconception that eating healthy is more expensive than eating fast food, or so-called junk food. That's not always the case.

Youve got to recognize the real cost of being unhealthy, because when you realize that it makes it a little easier to spend money on healthy food, said Jared Graybeal, fitness coach and CEO of meal prep company Superfit Food in Jacksonville Beach.

In the long term, the costs of health care and medication from a life of bad diet will certainly outweigh the costs of a healthy diet.

But sometimes its hard to look at the long term like that, especially in a paycheck-to-paycheck situation.

He suggests avoiding any sort of fad diet or feeling like you have to buy organic to be healthier. He says very often, the words healthy, organic, green are just clever marketing tools.

Graybeal says balance is the best way to eat inexpensively and healthy.

You dont need to eat organic, you dont have to be plant-based, paleo, you certainly dont have to be keto, Graybeal said, referring to the different types of diets you may see out there right now. He said eating healthy, especially if your goal is weight loss, is looking at the nutrition labels on the back of your groceries.

This is about creating balance, he said. You need to stay within a healthy caloric range.

And healthy caloric ranges vary from person to person.

On a personal note, while were talking health, Im a big fan of trainer and fitness expert Michael Matthews website Legion Athletics. He has a fantastic calculator that tells you exactly how many calories you should be eating to be in a deficit, and lose weight.

Ive had success with his content, however, there are plenty of calorie calculators online.

When youve figured out what you need, then you can move into step three from Jared: Make a plan.

If you know you need ten meals this week, only buy enough for ten meals, he said food waste will lead to the most burned cash," Graybeal said.

And cook from home, he said. Even if the healthy stuff at the store seems more expensive at the checkout, youll wind up only spending $3, $4, $5 a meal when you are preparing food yourself.

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Stay Up and Save: Healthy eating on a budget - FirstCoastNews.com WTLV-WJXX

She said: My favourite drink is vodka soda with loads of lime. Cant beat that.

Princess Beatrice also appears to have lost weight over the years, does she follow a diet plan?

Beatrices personal trainer previously opened up about the healthy habits the royal had.

She explained the Princess would eat healthy meals and focused on outdoor workouts and circuit training.

Full name

Her full title is Princess Eugenie Victoria Helena of York. She is the Queens sixth grandchild and is currently ninth in the line of succession.

Education

Eugenie started her education at Winkfield Montessori before heading to Upton House School and Coworth Park School.

She then attended St.Georges School in Windsor before completing her A levels in Art, English Literature, and History of Art at Marlborough College.

To undertake her Bachelors degree in English Literature, History of Art and Politics, Eugenie attended Newcastle University.

Career

In 2013, Eugenie moved to New York City to work for online auction firm Paddle8 as a benefit auctions manager.

She returned to London in 2015 to work for Hauser & Wirth art gallery as an associate director, gaining a promotion to be a director in 2017.

Social media

Princess Eugenie joined Instagram in March this year, the first royal to officially do so. Other members of the Royal Family have accounts run by the palaces.

She has 281,000 followers, but is only following 19 accounts, including close friend Ellie Goulding, her mother, and Queen Rania of Jordan.

Celebrity friends

Eugenie mixes in strictly A List circles, and is friends with celebrities and the cream of British society.

Close girlfriends include Cressida Bonas and Chelsy Davy, both former flames of Prince Harry.

Ellie Goulding, Cara Delevinge, Jack Whitehall, Jimmy Carr, and James Blunt are also known to be friendly with the Princess.

More here:
Princess Eugenie weight loss: Royal uses this diet plan to stay slim - what is it? - Express

"She said going vegan was good for her, but its not for everyone and her body 'needs meat'."

Advice for dieters: Weightloss can be boosted by eatinga high-protein diet and is one the main ways to feel fuller for longer and build muscle mass.

The NHSlists a number of foods that will help you increase your protein intake to make sure you feel your best.

These include whole eggs, almonds, chicken breast, oats, cottage cheese, milk and broccoli.

A high protein breakfast help to regulate blood glucose levels throughout the morning and keep you full for several hours

In particular, leading dietitian Susie Burrell recommends having a protein-filled breakfast to help you feel fuller for longer and, as a result, help to boost your metabolic rate.

She says: "Not only will a high protein breakfast help to regulate blood glucose levels throughout the morning and keep you full for several hours, but protein rich foods actually require more calories to digest than carbohydrate rich foods thus helping to boost metabolic rate."

Gemma has been going all out to blitz her body fat - and has set herself the daily target to burn 1,500 calories at day through exercise.

In particular, she has joined her local boxing club in Essex and insists on having a treadmill with her whenever she is on set filming for her reality show Diva Forever.

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Advice for dieters: Running and boxing are two forms of fitness that burn a lot of calories.

Olympian Jo Pavey recommends getting friends and family involved in your workouts to make them more fun.

She advises: "Try and make it fun for yourself - try and exercise with a buddy to keep you motivated.

"Enjoy being part of the community and you'll meet new people who have the same passions."

Jo also recommends setting a long-term goal that is "flexible" but can really motivate you and give you a reason to get out the door.

Gemma'sfitness instructor claimed that the blonde beauty is on a "no sugar and no carbs after 6pm diet"to ditch the pounds.

Vicky Young toldnew! Magazineat the time: "For breakfast shell have poached eggs, avocado, tomatoes on sourdough, then lunch will be a big salad with kale, peppers and avocado, with either chicken or tuna steak.

"For dinner, I make her vegetarian curries, or sometimes its chicken and halloumi kebabs with peppers on a skewer with tzatziki salad."

Advice for dieters: Fitness guru Joe Wicks says it's actually a myth that eating carbs after 6pm will make you fat - so don't get too stressed out about this one - especially if you're a gym bunny.

He said on his blog: "The fact is carbs dont make you gain fat, and the silly myth that eating carbs after 6pm will make you fat is also nonsense, so if you train at 8pm and dont eat until 10pm, thats no problem at all.

"The body needs to be refuelled after you train, regardless of the time, so use this meal to enjoy the carbs you love youve earned them.

"Carbohydrates really have an important use, and should not be seen as the bad guys, as lots of diets out there do, calling them sins or whatever."

One thing Gemma has never been lacking in is confidence.

She says embracing her body and feeling confident when she looks in the mirror has helped her with her weight loss.

She told The Sun Online: "Honey, I've always been beautiful no matter what size I have been. When I look in the mirror naked, I think I look like a sexy mama.

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"I've always been confident in the bedroom. I love every inch in my body.

"In fact, I have so much self esteem, if I could bottle it and sell it, I would be a billionaire overnight."

Advice for dieters: Many dieters expect to feel better about their bodies after weight loss.

But if you boost your confidence while you're losing weight, you'll be more likely to stay motivated, stick to your program and reach your goals.

Try celebrating your accomplishments - no matter how small - even if that's taking the stairs instead of the escalator or eating a healthy breakfast three days in a row.

Also lean on friends and family to support you - and try and connect with others also trying to achieve similar weight loss goals.

As Zoe Griffiths, from WW, says: "Its about having a healthy pattern of eating that includes foods you love, being active in ways that feel good, and thinking in ways that help you feel confident and reach your goals.

"We know that people who have more positive relationships with their bodies tend to be happier - and that happier people make healthier choices in the long term."

Gemma has been having weekly appetite-suppressing injections to help her shed the pounds.

The jabs, from a company called Skinny Jab, cost a staggering 250 a pop and claim to help the body to turn stored fat into energy by regulating blood glucose levels.

Speaking about the injections, Gemma told The Sun Online: "Last time I had them, I didn't eat for four days. Literally nothing. I just didn't have an appetite.

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"You just don't think about food or being hungry. It's fantastic and really works for me."

Despite this, the jabs have faced a backlash - particularly given the dangers that come with fasting diets.

Experts told The Sun Online the jabs are dangerous and could trigger deadly conditions, from hypoglycaemic episodes to thyroid cancer and severe pancreatitis.

Advice for dieters: Dr Sarah Jarvis, clinical director at patient.info, recommends they are only suitable for people classified as being obese, and should always be prescribed by a doctor.

She said: "It should only be used by people who are obese, or who are significantly overweight and also have other medical conditions.

"This injection should only be used under close medical supervision, in addition to effective diet and lifestyle changes.

"Like any other licensed drug, it has side effects among the most common are feeling sick or being sick and diarrhoea."

The rest is here:
Weight loss: Secret behind Gemma Collins 3st transformation from boxing to controversial jabs - The Sun

Self-control ahead of time may be critically important in achieving long-term goals

Craving cookies? Been eyeing that jar in your kitchen for far too long? Try to resist. According to a latest study, published in the journal society of Personality and Social Psychology, those who can make plans to avoid or handle temptations may be more likely to achieve goals, such as academic and weight loss goals."Proactively planning to manage temptations may be more effective than simply responding to temptation when it arises," said Ben Wilkowski, Associate Professor, University of Wyoming in the United States.

It was found that people rely on many self-control strategies. One can plan these strategies ahead in advance before a temptation is directly experienced. Planning self-control ahead of time may be critically importantin achieving long-term goals, they added.

For the study, researchers conducted two studies of undergraduate college students to assess the effectiveness of five self-control strategies in their pursuit of long-term goals.

These were the five self-control strategies, researchers examined:

The first four strategies, which might be more easily planned in advance, were generally more effective than the fifth, the researchers revealed.

"We found evidence suggesting that participants sometimes formed plans for how to manage temptations and that these plans were indeed related to the initiation of diverse self-control strategies," said researchers.

"People can, indeed, proactively initiate self-control. And those who do so are better able to make progress toward their long-term goals," they concluded.

(This content including advice provides generic information only. It is in no way a substitute for qualified medical opinion. Always consult a specialist or your own doctor for more information. NDTV does not claim responsibility for this information.)

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Not Giving In To Temptations and Self-Control May Boost Weight Loss: Study - NDTV Food

TORONTO, Nov. 07, 2019 (GLOBE NEWSWIRE) -- Precision Nutrition, an industry leader in healthy eating and lifestyle coaching, released its special report 2020 Nutrition, Fitness, and HealthTrends & Insights,which identifies the areas of Emotional and Stress Eating, Lack of Planning, and Cravings as the top three nutrition challenges for individuals seeking to transform their health. For the first time ever, Precision Nutrition did not see Weight Loss in the top three goals for health-conscious consumers, taking a backseat to the categories of Look and Feel Better, Stay Consistent, and Maintain Results.

During the last decade, Precision Nutrition has helped more than 100,000 people make healthy eating and lifestyle changes. The company has also trained over 70,000 industry professionals through their professional certification programs. As a result, Precision Nutrition stands alone as the only organization that coaches real clients directly and also educates health and fitness professionals. This allows the company to combine unique insights from bothfor advanced nutrition and lifestyle solutions that help people achieve lasting results.

To gain a better understanding of where people need the most help, Precision Nutrition begins its client coaching program by asking individuals to answer a robust intake questionnaire. The 2020 Nutrition, Fitness, and Health Trends & Insights special report was formulated from data points from thousands of incoming annual clients to reveal the biggest obstacles between most people and their health and fitness goals in the coming year.

This eye-opening report helps Precision Nutrition understand the biggest obstacles standing between our clients and their health and fitness goals in the coming year, said Brian St. Pierre, M.S., R.D., Precision Nutritions director of performance nutrition. In our 2020 programs, Precision Nutrition will continue leveraging our unique insights, professional coaching experience and the latest nutrition and behavior-change science to provide an ever-evolving program that dramatically transforms lives through healthy eating and lifestyle changes.

The 2020 Nutrition, Fitness, and HealthTrends & Insights report highlights include:

About the 2020 Nutrition, Fitness, and HealthTrends & Insights Report

The 2020 Precision Nutrition report aggregates key findings and solutionsfrom nearly 15,000 clients over five years. Plus, it provides links to our best articles on relevant topics with the opportunity to contact Precision Nutritions expert team of coachesincluding Ph.D.s, registered dieticians, nutritionists, and exercise scientistsfor additional strategies, tips, and how-to advice.To download the report, visit: https://www.precisionnutrition.com/health-and-fitness-trends-report-2020-media-pdf

About Precision Nutrition

Precision Nutrition offers a sustainable, practice-based approach to losing fat, building strength, and getting healthy.As a global leader in providing health and fitness professionals the education, tools, and coaching they need, more than 70,000 coaches in 120 countries use thePrecision Nutrition Level 1 Certificationalong withProCoach, the companys proprietary coaching softwareto improve client results, increase operational efficiency, and drive business growth.Precision Nutrition offers the only nutrition certification endorsed by CrossFit, the National Academy of Sports Medicine (NASM), the American Council on Exercise (ACE) and the American College of Sports Medicine (ACSM).

In addition,Precision Nutrition Coaching for Men and Womenis a personalized, evidence-based program, which has been validated in multiple peer-reviewed studies, and helped over 100,000 people improve their nutrition, fitness, and lifestyle. For more information, visitwww.precisionnutrition.com

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Precision Nutrition's Special Report Reveals Emotional and Stress Eating as Top Nutrition Challenges for Better Health in 2020 - GlobeNewswire

If there's anything we've learned after underdog team, the Washington Nationals, beat the heavily favored Houston Astros to win the 2019 World Serieslast week, it's this: To win, you've got to have heart! If you don't believe in yourself, if you don't get up after you fall, you don't have a chance of achieving your goals. And this goes for successfully changing any personal habit or anything about the world. Listen to what the Washington Nationals have to say about picking yourself back up after failing - repeatedly!

Third baseman Anthony Rendon: "Just try to keep on going!"

First baseman, Ryan Zimmerman: "What choice did we have?"

Manager,Dave Martinez: "They counted us out, they knocked us down, we had injuries early, we didn't perform like we wanted to... I believed since day 1 that this thing would turn around."

General Manager, Mike Rizzo: "Even when things were bad, even when it seemed like there was no way out back in the spring, they were total pros. They never wavered... But these guys, they're confident, they really are. And they don't lose that confidence or that focus regardless of the situation."

Owner, Ted Lerner: "They say good things come to those who wait. 95 years is a pretty long wait. But I'll tell you, this is worth the wait."

Studies Show Long Term Weight Loss Maintainers Do The Same:

Successful weight loss maintainers do things differently than people who lose weight and gain it back: They recover from slips. Instead of allowing themselves to make excuses, fall back into old, unhealthy habits and relapse, successful lifetime weight loss maintainers see "mistakes" as normal. They learn lessons, try not to be emotional or overreact. They are objective, analytical, kind to themselves. They get over slips, get right back up, and move on. After all, do you really expect to be perfect?

One of my mantras through the years, that I borrowed from WWII UK Prime Minister,Winston Churchill,is, "If you're going through Hell, keep going ... Never give in, never give in, never, never, never!"

It is not always easy, including for me. That's because we're human and naturally flawed. But I firmly believe that we must live by this philosophy when it comes to doing good in the world or for ourselves.

Like the uplifting "Damn Yankees" song, sung by the hapless Washington Senators of old - before they finally beat the New York Yankees through (unknowingly) a deal with the devil:"You've Gotta Have Heart! All you really need is heart! When the odds are sayin' you'll never win; That's when the grin should start! You've gotta have hope! Mustn't sit around and mope! Nothin's half as bad as it may appear; Wait'll next year and hope!

(Washington Nationals quotes from The Washington Post)

Katherine Tallmadge

Continue reading here:
Pointers from the Washington Nationals: Losing Weight and Keeping it Off - The Georgetown Dish

Weight Loss Ingredients Market Research Report includes various topics like total Market Size, Key Market Drivers, Industry Share, Growth, Challenges, Growth Opportunities, Demand and Outlook etc.

Market Overview

Global Weight Loss Ingredients Market help to maintain healthy body and prevents disorders in human like obesity and excessive body fat deposition. The major risk factors for obesity are excessive food intake, lack of physical movement, and genetic vulnerability. Weight loss ingredients are extracted from natural sources like herbs, fiber, and mineral. The weight loss ingredients are supplemented in functional foods, supplements and other products to block the absorption of fat and carbohydrates, restrict the appetite and to speed up the body metabolism. Weight loss ingredients commonly includes proteins, fatty acids, polysaccharides, and organic compounds.

Weight loss ingredients has gained significant traction in recent times, owing primarily to the increase in weight loss concerns and the desire for a positive body image. Market Research Future, a firm which specializes in market reports related to the Food, Beverages & Nutrition sector among others, recently published a report on this market. The sector is expected to flourish at an estimated CAGR of 10.3% in the forecast period due to increased demand trends. Increase in the level of sedentary lifestyle has led to increase in cases of obesity and obesity related complications. This trend has spurred on the development of the wellness and weight loss segment on a huge scale. Due to the importance of weight in correlation with health and a positive body image, there is a huge demand surge that is being experienced by the sector recently. Inclination towards healthy eating as well as incorporating healthy ingredients in daily diet has provided a significant boost to the industry. With increased presence of millenials in this segment, the market has improved and multiplied its demand effectively.

Get Free Sample Copy of Weight Loss Ingredients Market @ https://www.marketresearchfuture.com/sample_request/4772

Key Players Strategy

With the emerging industry players displaying a trend of solid growth in the market, and the addition of new and advanced products, the sector will diversify rapidly in the forecast period. Companies are aiming to gain & solidify their shares of the market segment, by competing and experimenting with various advantage points. Some of the key players profiled in the global weight loss ingredients market:

Industry players like Valentus markets their flavor packets of all-natural weight loss ingredients basically through an ever-growing dealer network and by participation in expos that have significant focus on their targeted consumer base.

Latest Industry Updates

Apr 2017 Conyers Park Acquisition Corp. and Atkins Nutritionals Inc. have agreed to merge and create a new holding company called The Simply Good Foods Co. with an enterprise value of about $856 million. Private-equity firm Roark Capital Groups affiliates own Atkins.

Jan 2018 Royal DSM and Amyris have finalized a deal agreed in mid-November last year involving the sale of Amyris Brasil to DSM and setting up a long-term manufacturing partnership for Amyris high-volume products.

Industry Segments

The Weight Loss Ingredients Industry is segmented into the categories below:

Based on the Source the Segment is divided into proteins, fatty acids, polysaccharides, alkaloids, PHYTOSTEROIDS, Organic Compounds and others. The proteins segment holds the major market share followed by fatty acids owing to their usage in wide range of product such as food and beverages supplements.

Based on ingredient function the segment includes Appetite Suppressant, Absorption Inhibitor, Fat Burner, Metabolic Booster, and others. In this segment, the weight loss ingredients are used as a fat burner, which is dominating the market followed by metabolic booster. The major reason for growth of this segment is approval of PUFA from the regulatory authority for being used as a weight loss ingredient.

Based on Application, the weight loss ingredients market is segmented in dietary supplements, functional foods, functional beverages, and others. Among all the applications, dietary supplements is dominating the market due to rising health awareness regarding body weight in the population. However, the demand for functional food & beverages is anticipated to experience a high demand owing to health benefits associated with the consumption of weight loss Ingredients.

Regional Analysis

The Weight Loss Ingredients Market for this report has been segmented into Europe, North America, Asia Pacific, and rest of the world (RoW). North America is dominating the weight loss ingredients market followed by Europe. Europe has been identified as a major consumer of weight loss ingredients in form of supplements and functional food products due to rising prevalence of obesity and other chronic diseases. Furthermore, high demand for weight loss ingredients in functional food & beverages industry is considered to be key driving factor in this region.

Moreover, increasing consumer awareness levels and growing demand for functional food & beverages supplemented with weight loss ingredients in European countries like U.K. and France, a strong growth is estimated in the weight loss ingredients market in European region.

Access Full Report Details and Order this Premium Report @ https://www.marketresearchfuture.com/reports/weight-loss-ingredients-market-4772

Media ContactCompany Name: Market Research FutureContact Person: Abhishek SawantEmail: Send EmailPhone: +1 646 845 9312Address:Market Research Future Office No. 528, Amanora Chambers Magarpatta Road, Hadapsar City: PuneState: MaharashtraCountry: IndiaWebsite: https://www.marketresearchfuture.com/reports/weight-loss-ingredients-market-4772

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Weight Loss Ingredients Global Market Size, Share, Emerging Trends, Professional Survey and In-depth Analysis Research Report by Forecast to 2024 -...

Make sure you're not ignoring important symptoms (Photo: Shutterstock)

With liver cancer deaths on the rise in the UK, this is everything you need to know about symptoms, treatment and preventative measures.

What are the symptoms to look out for?

According to the NHS, symptoms of liver cancer are often vague and do not appear until the cancer is at an advanced stage.

- Unintentional weight loss

- Feeling very full after eating, even if youve only eaten a small amount

- Feeling unwell and vomiting

- Pain or swelling in the abdomen

- Jaundice, which is the yellowing of your skin and the whites of your eyes

- A pain in your abdomen or right shoulder

- A lump in the right side of your abdomen

If youre experiencing any of these listed symptoms you should get in touch with your GP - its likely that theres a more common explanation for the symptoms such as an infection, but its best to get it checked out by a medical professional.

The NHS advises that you should also see your GP if youve been previously diagnosed with a condition that is known to affect your liver, such as cirrhosis or a hepatitis C infection, and you find that your health has suddenly gotten worse.

Treatment for liver cancer is entirely dependant on what stage the condition is at.

Treatment options include:

- Surgical resection, which is surgery to remove a section of the liver

- Liver transplant, where the liver is replaced with a donor liver

- Microwave or radiofrequency ablation, where microwaves or radio waves are used to destroy the cancerous cells

In the case where the cancer is too advanced for these treatments, chemotherapy can be used to slow down the spread of cancer and also relieve symptoms such as pain and discomfort.

What causes liver cancer?

While the exact cause of liver cancer is unknown, most cases are associated with damage and scarring of the liver, known as cirrhosis, according to the NHS.

Cirrhosis can be caused by a number of things, including:

- Excessive alcohol consumption over many years

- Having a long term hepatitis B or hepatitis C viral infection

- Haemochromatosis, which is an inherited disorder in which iron levels in the body build up over many years

- Primary biliary cirrhosis, which is a long term liver disease in which the bile ducts in the liver become damaged

It is also believed that obesity and an unhealthy diet can also increase the risk of liver cancer.

Can you prevent liver cancer?

Because liver cancer is usually only detected in its advanced stages, prevention is key.

According to the NHS, you may be able to significantly reduce your chances of developing liver cancer by:

- Avoiding or cutting back on alcohol

- Taking steps to reduce your risk of becoming infected with hepatitis B and C

The NHS says, Over the past few decades, rates of liver cancer in the UK have risen considerably, possibly as a result of increased levels of alcohol consumption and obesity.

Read the original:
Liver cancer deaths on the rise: weight loss, stomach pain, low sex drive and other symptoms - Edinburgh News

Weve all read and heard that we are what we eat, but can just transforming your eating habits help you lose weight? According to 27-year-old Nimit Agarwal, not only can healthy eating habits kick-start your weight loss journey but it can also effectively reduce your bodys stress levels.

In April 2017, I fainted in my office and was forced to visit a doctor by my colleagues. The doc checked my bodys vitals, and was shocked. I weighed 84 kgs, my BMI was at 32 and my blood pressure was touching 160. I also had high sugar and very high cholesterol. The doc told me that these elevated symptoms are very similar are commonly found in the reports of an unhealthy 60-year-old man and not someone who's in their 20s, he says.

This statement shocked and surprised me! The doc also told me that if I didn't start taking care of my health soon, I'd be preparing my own death bed," he adds. "This one day changed my life. I knew I had to do whatever I could to get fit.

During this time, I was working 14 hours a day, neither did I have the time to workout nor the energy, so to lose weight, I focussed on the one thing I couldeating healthy. In a years time, by sticking to the below weight loss plan, I trimmed from 84 kgs to 65 kgs."

To start eating healthier, I made the below four changes in my regular diet and indulged in zero cheat meals. During this phase, I also rarely exercised. My weight loss was only a result of sticking to my four self-imposed changes.

1. Always have breakfast on time. This breakfast has to comprise more protein and less carbs (always).

2. Completely cut sugar from your meals, including refined sugars, in the form of sweets, beverages and chocolates.

3. Say no to fried food (I gave up on samosas and kachoris, which I used to like and savour the most).

4. Have an early, light dinner. Id have my last meal 4 hours before I went to sleep. This meal only included vegetables, dal and a bowl of yogurt (no roti or rice at all).

QUICK READ: 10 superfoods to include in your weight loss diet

Notably, its been one and a half years since I lost the 19 kgs, and I have been able to maintain my weight at 65 kgs by indulging in the below exercise routine and diet plan:

- 2 days of strength training (HIIT for 60 mins focusing on complete body workouts without any external weights)

- 1 day of Yoga (For stretching the body and relaxing the muscles from long workouts)

- I also make it a point to go swimming or cycling once a week.

- 3-4 days of running (One fast running session for almost 45 minutes on a medium pace for 2 days. On the third day, I run for 60 mins, I also go for one long distance run for about 2-3 hours on weekends)

Since Ive been running for almost 18 months now regularly, it has helped me morph into a long distance runner. And, so far, I have completed 11 half marathons including one of India's highest and most challenging one in Ladakh.

QUICK READ: The highs and lows of running your first marathon, by the numbers

"Also, now, I have relaxed the food restrictions I placed on my diet during my weight loss regime. But, I am still very conscious of what I eat. For example, I don't eat any sugar at all. I also drink a lot of water and ensure my food is rich in protein, good carbs and fibers."

Breakfast: An omelette made from 4 egg whites + sprouts + upma/porridge/poha

Lunch: A bowl of dal + two types of green vegetables + a bowl of curd + a small portion of brown rice + 2 egg whites

Dinner: A bowl of dal + one bowl of green vegetables + 1 bowl of curd + 1 chapati

QUICK READ: This is how eating eggs daily will help you lose weight without compromising on flavour

"I learned six very important lessons while trying to lose weight, I think they may be able to help you too:

1. Be selfish - Health is the only thing that you should be selfish about. It should be prioritised over everything else. You are at the center of your universe and everybody else in your life is a planet revolving around you. If the center of the universe is not stable or healthy, no matter how much you try to shine or hold the planets together, the universe will collapse.

2. It's not about weight loss - There is no direct correlation between weight and health. You can have a person with perfectly normal weight who is in bad health and vice versa. So don't only think about losing weight, think about good health. Healthy life is a continuous, non-stop process which needs to be practiced equally by everyone, irrespective of their weight or age.

3. Don't wait - Don't wait for a signal. You won't always be as lucky as I was to get a warning. There is no right age or time to start working on your health.

4. Have patience - I didn't do anything extreme; I took one step at a time and kept on adding over these steps. This is a marathon not a sprint. Marathoners run till the age of 60; sprinters cannot run after 30. Don't overdo anything. Start with the thing which is easiest for you. The thumb rule is to ask yourself if you can do it for 12 months?

5. Make process goals and not outcome goals - One common mistake we all make is set 'outcome goals surrounding our weight, tummy size, bicep size, six packs, blood pressure, sugar, etc. I made the same mistake but was quick to realise that it has two problems. First, it is very difficult to achieve constant progression and keep yourself motivated to achieve these goals. For example, you may not lose weight everyday as it is the result of a lot of different things (some of which you cannot even control). So, as soon as we start seeing a dip in progression, we will feel sad and disappointed, leading to a complete stop. Secondly, once we achieve 'outcome goals', we tend to stop. Like I explained earlier, leading a healthy life is a lifelong process and it cannot just be a phase. That's why you should have process goals that are long term.

- You should be able to track these goals regularly

- You cannot have any negative progression until you stop doing it

- Push your limits. The time frame to achieve your goals should be infinite

6. Make noise - Create a sense of peer pressure around you by sharing your goals and the whole journey with your friends, family members or even the outside world using social media.

Disclaimer: The diet and workout routines shared by the respondents may or may not be approved by diet and fitness experts. GQ India doesn't encourage or endorse the weight loss tips & tricks shared by the person in the article. Please consult an authorised medical professional before following any specific diet or workout routine mentioned above.

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How to lose weight like this guy who lost 19 kgs by making these 4 minor adjustments in his diet - GQ India - What a man's got to do

Baseball free agency began Tuesday, giving all 30 teams an opportunity to fill holes, create depth or look for that one player who can boost TV ratings and bring fans to the park.

How many teams will use this opportunity wisely remains to be seen.

Nearly a third are at the start or in the middle of long-term rebuilds, and another five or six teams are wary of exceeding the $208 million luxury-tax threshold.

The Chicago Cubs aren't saying if they'll be buyers or just window shoppers.

"As an organization, we're not talking about payroll or luxury tax at all," Cubs President Theo Epstein said last week. "I feel like every time we've been at all specific, or even allowed people to make inferences from things we've said, it just puts us in a hole strategically."

A few days later, Cubs Chairman Tom Ricketts went on WSCR-AM 670 to inform everyone the Cubs paid millions last year in luxury-tax penalties, calling it "a dead-weight loss" and allowing people to infer the Cubs won't be spending big this winter.

The Cubs may even have to shed some big salaries, Ricketts warned.

"Maybe we can't keep them all because of the salaries that they'll demand over the next few years," he said. "But ultimately, now I think we can stop talking about windows (to contend)."

Meanwhile, White Sox Chairman Jerry Reinsdorf needs the next phase of the rebuild to include some winning along with the nonstop developing. The Sox have the resources to address the rotation and outfield while also getting a left-handed bat and rewarding free agent Jose Abreu.

After failing to outbid the Padres for free agent Manny Machado in February, general manager Rick Hahn said the Sox would be just as aggressive down the road.

"The money will be spent," Hahn said. "It might not be spent this offseason, but it will be spent at some point. This isn't money sitting around waiting to just accumulate interest. It's money that's trying to be deployed to put us in the best position to win us some championships."

Assuming they did accumulate some interest on the $250 million Machado rejected, Hahn will have even more to play with this winter.

Now would be a good time to spend it, with stars such as Gerrit Cole, Anthony Rendon and Yasmani Grandal available and potentially J.D. Martinez and Stephen Strasburg as well, if they invoke opt-out clauses.

Here's a look at the top available free agents, though some will re-sign with their teams and others will be available when teams non-tender arbitration-eligible players next month.

STARTING PITCHERS

Gerrit Cole: The dominant Astros starter figures to become the highest-paid pitcher in history after a brilliant season that might lead to his first Cy Young Award. The Southern California native got into the spirit of free agency immediately after the Astros' Game 7 World Series loss, donning a hat from his agency instead of his Astros cap. That's keeping it real.

Stephen Strasburg: The World Series MVP has been through so much in Washington, it's hard to imagine him leaving now when he and the Nationals are at the top. But money talks, and the timing couldn't be any better to cash in.

Madison Bumgarner: It's a tricky situation for teams interested in Bumgarner, one of the best postseason performers of any era. Was his career-high 3.90 ERA in 2019 a blip or a trend? Either way, the old-school lefty would be a good influence on a young staff such as the White Sox's.

Dallas Keuchel: He made only 19 starts for the Braves after accepting a one-year deal in June, but Keuchel limited left-handed hitters to a .189 average and posted a 2.06 ERA in eight starts from Aug. 14 to Sept. 22. He should finally draw some interest, especially from teams scared off by Cole's price tag.

Jake Odorizzi: A career-best 15-7 season with a 3.51 ERA in 30 starts for the Twins suggests he'll be high on the list of any team looking for a top starter who costs only a mini-fortune.

Hyun-Jin Ryu: The Dodgers lefty turns 33 in March, so a long-term deal might not be advisable. But his agent is Scott Boras, so expect a long-term deal. Ryu led the National League with a 2.32 ERA, which he had down to 1.64 in mid-August before tiring.

Cole Hamels: While he's eighth among active pitchers with 163 career wins, Hamels' age (36 in December) and health make him a bit of a risk. The Cubs lefty had a 2.92 ERA before suffering an oblique strain June 28, then posted a 6.39 ERA in his first nine starts after coming off the injured list. The Cubs shut him down until a meaningless start the final weekend so he could prove he was healthy.

Zack Wheeler: The No. 6 pick in the 2009 draft by the Giants, Wheeler has always been hyped as a future star but has yet to show it with the Mets. He pitched 195 1/3 innings in 2019, ninth among NL starters, so there's that.

RELIEF PITCHERS

Aroldis Chapman: He's still the most dominant reliever in the game, despite giving up a season-ending home run to Astros star Jose Altuve in the American League Championship Series clincher. He can opt out of his deal with the Yankees.

Dellin Betances: A torn Achilles in his first 2019 appearance robbed Betances of a chance to prove himself in his walk year, but he has been a potential closer for years with the Yankees and at worst would be a quality setup man. Betances has a career average of 14.6 strikeouts per nine innings.

Will Smith: The Giants inexplicably held on to Smith at the trade deadline when everyone needed a late-inning lefty. He finished a career year with 34 saves and a 2.76 ERA, and everyone still needs a late-inning lefty.

CATCHERS

Yasmani Grandal: The Brewers star is coming out of a one-year, $18.25 million contract after failing to find a lucrative deal last winter. He's the only top catcher on the market, not to mention a left-handed bat. Grandal rejected a four-year, $60 million deal with the Mets last winter, so start from there and go up ... way up.

INFIELDERS

Anthony Rendon: A consistent hitter who led the NL in RBIs (126) and doubles (44) before leading the Nationals to a championship, Rendon will be this year's version of Manny Machado or Bryce Harper, commanding $300 million or more. And he will be worth it.

Josh Donaldson: With a 37-homer season after signing a one-year, $23 million deal with the Braves, Donaldson will be a less pricey alternative to Anthony Rendon for those in need of a slugging third baseman.

Jose Abreu: The White Sox have repeatedly said they want Abreu back, and Abreu has said he will sign himself if he has to. Now it's a matter of filling in the numbers and years on the new contract.

Mike Moustakas: Another year of free agency for "Moose," who settled for one-year deals the last two offseasons. Thirty-plus-home-run hitters just aren't what they used to be, are they?

OUTFIELDERS

J.D. Martinez: Another player with an opt-out, and with Scott Boras as his agent, he could be one of the more coveted free agents for AL teams looking for a designated hitter who can also play the outfield. Martinez has a .995 career OPS against left-handers and is not slowing down at 32.

Nicholas Castellanos: The one bright spot of the Cubs' second half was the play of Castellanos, who had 16 home runs and 21 doubles in 51 games and posted a 1.002 OPS. A small sample size perhaps, but 58 doubles overall in 2019 suggests he's only getting better, and he hustles.

Marcell Ozuna: The Cardinals outfielder hit .160 over the final month of 2019 to end his walk year with a thud. Someone will bite on his potential.

FIVE OTHERS TO WATCH

Yasiel Puig: Looking for a bat-licking, showboating outfielder who is not nearly as good as he thinks he is? Puig is your man.

Ben Zobrist: The Cubs second baseman/outfielder hasn't decided whether to hang it up, but finishing his career with Joe Maddon in Anaheim wouldn't be a bad send-off.

Hunter Pence: It was a nice comeback season for the inimitable Pence, who hit .297 in 83 games with the Rangers. Like Ben Zobrist, he's a good guy to have on the bench and in the clubhouse.

Howie Kendrick: After his postseason heroics, including the go-ahead home run in Game 7 of the World Series, the Nationals should do anything to keep him around.

Rich Hill: His age (40 in March) and history of injuries make Hill a considerable risk, but when he was available to pitch the last four years, he went 30-16 with a 3.16 ERA with the Dodgers.

Go here to read the rest:
Plenty of options this offseason in MLB free agency. Heres a look at the best available players. - Peoria Journal Star

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