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If theres one persistent dilemma every health-conscious person in India faces today, its probably to do with rice. People of the Indian subcontinent are traditionally used to eating rice, and its an integral part of our culture too. But consuming rice has also been associated with weight gain and increased risk of diseases like diabetes.

This is the reason why the rice question has become a huge issue for those who want to eat healthy and stay fit. The confusion probably deepens whenever you come across an aisle full of rice varieties at the supermarket, or when you read that you should eat a particular type of rice to lose weight.

Representational image. Image source: Getty Images.

Time to leave that confusion behind, because heres everything you need to know about the most popular varieties of rice available in India and to make the healthiest choice for your diet.

Glycemic index (GI) of a food refers to how quickly it raises your blood glucose levels. The higher the GI, the quicker your blood glucose levels rise. Most people assume that choosing a rice variety that has the lowest GI is the smartest way to go, but thats not true. Yes, the type of rice matters, but so does the size of the grain and method of cooking.

For example, long-grain white rice varieties like basmati have a GI of 57 while short-grain white rice varieties have a GI of 72. Similarly, when medium-grain brown rice is boiled it has a GI of 72, when steamed it has a GI of 50, and when microwaved it has a GI of 59.

The smartest thing to do here is to pick a rice variety that is packed with the most nutrients and then cook it in the best way. Steaming your rice is a healthier method, and make sure that you dont fry it in oil or ghee as that will just add calories to it.

There is no rice variety that is completely devoid of carbohydrates and calories, so if you are on a low-carb, low-cal diet you might want to stay away from rice altogether. Otherwise, you can choose from the following rice varieties.

1. White rice

With 68 calories per 100g (according to the US Department of Agriculture or USDAs Food Composition Database), white rice is also very carb-heavy (14.84g per 100g). But, traditionally, this is the most popular type of rice and has its own set of benefits. White rice is a rich source of calcium and folate, even though it has lower protein, fibre and mineral content.

Nutritionally, white rice might not seem like the best choice if youre on a weight-loss diet, but people with irritable bowel or digestive disorders should opt for this variety because its low on fibre and the easiest to digest. If you do choose to eat this rice, go for the long grain ones like basmati.

2. Brown rice

The fact that brown rice is rich in fibre, protein and antioxidants is well known. This rice variety is full of flavonoids like apigenin, quercetin and luteolin - all of which are known to prevent diseases. According to a study published in theBritish Journal of Nutritionin 2019, eating brown rice can lower the risk of diabetes and even reduce inflammation.

Choosing brown rice is a healthy option, but you need to remember that it has similar carbohydrate (17.05g per 100g) and calorie (82 cal per 100g) counts as white rice. Even so, brown rice is a good choice for those who want to lose weight the healthy way.

3. Red rice

455 calories per 100g is a huge number, but still, red rice especially Himalayan red rice is making its way into more homes these days. The reason is simple: apart from being packed with protein and fibre, red rice has an exceptionally high antioxidant content. Its full of flavonoids like anthocyanins, apigenin, myricetin and quercetin, and it can help the body fight cancer-causing free radicals even more than brown rice can.

So, apart from helping prevent cancer, eating red rice can also decrease inflammation and reduce the risk of heart diseases and diabetes.

4. Black rice

Also known as forbidden rice, black rice has the highest antioxidant concentration of all rice varieties. Apart from actively preventing cell damage due to free radicals and thereby reducing the risk of all types of cancer black rice also minimises oxidative stress, high levels of which can cause heart diseases and mental decline.

Black rice is also rich in fibre, protein, vitamins and minerals, and has 335 calories per 100g. Despite being high-cal, black rice can help you lose weight, detoxify your body, and minimise the risk of diabetes, heart diseases, etc. So overall, this is a good rice option for those who want to lead a healthy life.

5. Wild rice

This rice variety is actually not a rice at all, but the seeds of some aquatic grass varieties. Yet, wild rice is used just like every other variety of rice and gains a special status during the bi-annual festival of Navratri. With 101 calories per 100g, wild rice is rich in protein, fibre, folate, and minerals like magnesium, phosphorus, zinc, copper and manganese.

According to a study published in Nutrients in 2013, wild rice actively reduces triglycerides, cholesterol levels, insulin resistance and oxidative stress - all of which point to the fact that this rice variety is a great choice for those who are at risk of high cholesterol, diabetes, cancer and heart diseases.

Now that you know the nutritional content and benefits of the most popular rice varieties, go pick the one suited best to your individual needs.

For more information, read our article onFiber: Food sources, Benefits and Side Effects.

Health articles in Firstpost are written by myUpchar.com, Indias first and biggest resource for verified medical information. At myUpchar, researchers and journalists work with doctors to bring you information on all things health.

Updated Date: Jan 30, 2020 13:12:46 IST

Tags :Brown Rice,Diet Tips,Healthy Diet,Healthy Rice,NewsTracker,Red Rice,Types Of Rice,White Rice

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White, brown, red, black or wild: Which rice variety is the healthiest choice for you? - Firstpost

EDEN HAZARD is back in training and on a twin mission - two months after Real Madrid's 115million summer recruit injured his ankle.

The former Chelsea playmaker is anxious to win over Bernabeu fans and help Real dethrone Barcelona - but looked relaxed enough as he took part in ballwork in a gentle comeback.

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The 29-year-old's return has surely come too soon for boss Zinedine Zidane to risk him in Sunday's LaLiga clash at Valladolid.

But Belgium midfielder Hazard wants to quickly make up for his disappointing first half of the season, including just one goal in 13 games.

He certainly looked in peak shape on Thursday at Real's Valdebebas training base.

But even his weight was one aspect questioned when many supporters slated his early displays.

Hazard himself admitted this month he had piled on 11 pounds while holidaying just before his Real arrival.

But he insisted he only lets his body go when on vacation - then loses the weight just as rapidly.

He told AS: "I gained five kilos in summer. I am one of those who gain weight quickly and lose it fast if I pay attention.

"When I was 18, in Lille, I weighed 72 (11 st 4lbs) 73 kilos . Then, when I gained muscle mass, I went to 75 - On a bad day, 77.

"This summer I reached 80 kilos (12st, 8lbs). I lost everything in ten days."

Hazard returns to fitness with Real second on goal difference behind Barca, who face what seems a tougher trip this weekend, to Valencia on Saturday.

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See original here:
Eden Hazard returns to training in huge boost to Real Madrid and LaLiga title hopes - The Sun

When it comes to refined carbs, the first thing people typically think of is white bread. Although white bread is a common food, it has little nutritional valuemaking it an unhealthy choice. If you are hoping to lose weight, staying away from refined carbs is especially important, but it is not just white bread that you have to look out for.

White rice, a common recipe ingredient, is another refined carb that can lead to weight gain.

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White rice is a pantry staple, and a popular part of many diets, but it might be best to stay away if you are trying to lose weight.

According toEat This, Not That!, "Just like white bread, white rice has been stripped of its nutrients, fiber, and antioxidants, making it nothing more than empty calories and a lot of carbs."

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Although all refined carbs are important to keep an eye on, white rice is especially important to watch out for considering how many meals include it.

From soups to grain bowls, white rice is a popular ingredient that you may not realize could be negatively impacting your health.

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With that in mind, eliminating white rice from your diet is a good way to get on track for a healthier lifestyle.

Cutting out overly processed ingredients in general is a great step in the right direction when it comes to losing weight.

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Instead, sticking to brown or wild rice (and whole grains)--or even switching over to cauliflower rice--could make a huge difference in how quickly you see weight loss results.

More:
The Refined Carb Doctors Say You Should STOP Cooking With Because It Slowly Destroys Your Metabolism - SheFinds

Shelli Johnson recalls the humiliation she felt, upon stepping onto the doctors scale while pregnant with her first son, like it was yesterday.

Now everythings digital, but back then it was one of those balance-beam scales, she says, and I remember the nurse setting it at 250 then having to chunk the little thing over to 300. I was devastated. I was like, This isnt real. This cant be happening. It was the heaviest Id ever been.

The not-so-magical number? Three-hundred-four more than twice the healthy weight range for her 5-foot-8 frame.

That excruciating moment, she says, came in 2001, at a time in her life when she was struggling with depression and bulimia, when she would have much preferred to be invisible. The revelation cut so deep that at her next prenatal checkup, she got onto the scale with her back to the numbers, while politely asking not to be told the results.

These days, however, the Lake Wylie, S.C. writer and graphic designer is no longer trying to hide her body or shy away from knowing about her weight. In fact, nearly two decades later and 174 pounds lighter, shes put herself out there in an extraordinarily public way: This month, a beaming, slimmed-down Johnson was featured along with two other women on the cover of People magazines annual Half Their Size! issue.

Its a major milestone in a lifelong journey that has seen her endure a seemingly never-ending string of miserable weight-loss failures (as a result of everything from fad dieting to, incredibly, the influence of Nazi Germany) followed by years of incredible successes thanks to something called intuitive eating, which she credits with, among other things, giving her the ability to satisfy sugar fixes with just one or two bites of a doughnut.

But the journey, says Johnson, now 48, isnt over yet. It might never be.

On the surface, Shelli Johnson appeared to be a pretty normal, active kid while growing up in rural Ohio in the 70s. She took horseback-riding lessons, rode her 10-speed bicycle all over town, ran around in the woods near her house, and skated on the local pond in the wintertime.

But despite all of that, she didnt necessarily look like a normal, active kid. She weighed more than most of her friends, and as she progressed through elementary school, she gradually became more overweight.

Her father wasnt helping matters, either. At all.

Raised in Germany during the second World War, by parents then loyal to Adolf Hitler, he clung in adulthood to a mentality that wasnt compatible with his daughters size.

I was brought up in this we-have-to-be-perfect, we-dont-tolerate-weakness environment, Shelli Johnson says. I mean, Ive watched videos on how Hitler was teaching children, and what I was taught as a kid was exactly what my father was taught.

Basically, being overweight was unacceptable to him. Completely unacceptable. He would point out that I was eating too much, he would point out that I was fat, he would point out that I had a double-chin. In front of others. Which I think was his way of trying to motivate me. But that made me feel worse. So I would overeat. From there, it just spiraled.

By the time she was 9, Johnson was sneaking herself and a collection of sweets into her closet, or into a locked bathroom in part because eating gave her such comfort and because food was such a reliable friend, something that soothed her soul and provided a respite from the anxiety she felt around her father.

By the time she was 13, she was forcing herself to throw up after every meal or big snack, stealing away to the nearest toilet six or seven times a day in an effort to lose weight a brutal habit that continued for more than a decade, one she wouldnt be able to fully kick until she was 30 years old.

And by the time she was 14, she was into her dads shaving kit, toying with the idea of doing something drastic involving his razor and her left arm, once even taking a hesitant slice that was deep enough to draw blood but not so deep that it left a permanent scar.

Upon graduating from high school, Johnson weighed 220 pounds.

She couldnt help but wonder: Am I always going to be this big?

Little did she know that the answer was a big, fat no but that she was going to have to get even bigger, and then smaller, and bigger, and smaller, and bigger, and smaller again, before true change would occur.

Johnson went on to college, where she earned a bachelors degree in journalism, and grad school, where she earned a masters in fiction writing.

In a practical sense, though, she was just as much a student of dieting.

Throughout her 20s, she tried it all, from mainstream diet programs like Weight Watchers, Jenny Craig and Nutrisystem to super-restrictive fad diets like No Sugar No Flour and downright absurd Hail-Mary diets like the one that saw her eating nothing but rice cakes and lettuce every day.

The funny thing is, most of them worked. At least, in the sense that shed shed weight 60, 70, 80 pounds at a time, often quite quickly. The problem was keeping it off. As she says, they call it yo-yo dieting for a reason.

Johnson was 30 years old when she stepped onto the scale and saw she was 304 pounds, while pregnant and on the bottom end of another yo-yo. She continued floundering with her weight after she had her first son, and again after she had her second a couple of years later. Eventually, she just threw up her hands in defeat.

I was so tired and exhausted and ashamed, she says. I felt like a failure, and I was tired of feeling that way. So I was like, OK, I give up. Nothing works for me. There must be something wrong with me. It must be me.

It wasnt until she was on the brink of 40 when she finally had her aha! moment.

Multiple aha! moments, in fact.

First, she came to the conclusion that dieting was never going to work for her, especially not the harshly restrictive ones. Anyone can sustain them for awhile, but virtually no one, she felt, could sustain them for the rest of their lives.

Second, she decided that food wasnt her problem, but rather her relationship with food was the issue. Throughout her life, shed responded to stressors by overeating; shed looked to use food to fix her problem, to fix her mood, to put a mask over some sort of emotional pain or distress she was experiencing. Shed been eating, all too often, based on her emotional needs.

And third, she got turned on to whats called intuitive eating, which basically builds off of the notions that serve as the foundations for those first two beliefs by positing this: If you eat when youre physically hungry and stop eating when you feel full, while allowing yourself to eat whatever you want, youll be happier emotionally; as a side benefit, advocates say, theres a good chance youll shed pounds.

Armed with this mindful new strategy, Johnson who at the time weighed more than 260 pounds lost nine in her first week as an intuitive eater, in 2010. But it didnt always yield jaw-dropping results: At another point on her intuitive-eating journey, it took her about six months to lose nine pounds.

Its all about trusting the process, she says. Its about listening to your body and not letting it be controlled by your emotions.

I try to tell people, You have two options: You can say, this isnt working and chuck it and go try to diet again or you can say, OK, what am I doing that I need to be doing better? What do I need to change? Because something is going on here. And a lot of people dont want to hear that. I never wanted to hear it. But once you figure out what that is, the weight will come off. It worked for me.

Wondrously. Between 2010 and 2012, Johnson lost a little more than half of her body weight, landing right around 130 pounds. (Though just a coincidence, its worth noting here that she also lost her father during this period.)

But even more impressive is that shes kept it off since then, even while eating she says whatever she wants, whenever she wants.

Which brings us back to that doughnut, and her ability to limit her consumption of it to just a bite or two.

How does she do that, exactly?

I mean, thats all I need to get what I wanted, she explains. Im sated. (Before intuitive eating) itd be like, I want a doughnut, but Im gonna have a salad because salad is healthy. Right? So you eat the salad, and then you end up grazing the rest of the day, because you didnt actually eat what you wanted. If you eat the doughnut, you got what you wanted, and then youll stop eating.

Pressed on the subject, confronted with the argument that it almost sounds too easy, and that eating a single bite would seem like a significant challenge for most doughnut-lovers, she counters:

You can do it once you deal with all of the other stuff. If you dont deal with the other stuff, its gonna be really, really hard for you because youre gonna be looking at that doughnut not as fuel, but as, This is gonna fix my problem. Its gonna have a connotation it shouldnt have. Thats why, if I want a doughnut, I have a doughnut. Then Im full after two bites. Because Ive dealt with the other stuff.

Do I still struggle? Every once in awhile, yeah. If Im an emotional wreck over something, sometimes I do.

In another fairly recent, more-specific example, Johnson shares about a time when she found herself thoughtlessly scarfing down four cookies before stopping herself and literally asking herself out loud, Whats the matter? What do you need?

As she took stock of the situation, she says, she realized it was because shed been coping with a rejection, and that she was using the cookies to numb the pain of the rejection. In her 20s or 30s, she would have kept right on binging. But after taking a step back, she found another, healthier way to deal with her emotions.

Since 2012, Johnson says, the heaviest shes gotten is 140 pounds. At times, shes been as light as 128.

Its been a game-changer, of course.

Shes so much more mobile, so much more flexible, so much more able in general to dabble in physical fitness. Shes back to horseback riding after years of being too overweight to do it, and is at Anne Springs Close Greenway saddled to a horse named Cinch once a week. She practices the martial art of krav maga at a studio not far from the home she and her husband of coming up on 25 years and their two boys share in Lake Wylie. She does yoga, she hikes, she swims, but she does it in moderation. She is not, she says, a workout fiend.

But more than anything, she feels as comfortable in her body as ever.

She doesnt feel the urge to try to hide her body in crowded rooms. Doesnt constantly worry about strangers muttering under their breaths about her size. Doesnt have to shop in stores for large women, or settle for shapeless, formless clothing.

And Johnson wants others who struggle with their weight, and body-image issues, and their relationship with food to find the same sense of self-confidence and contentment.

In the interest of doing just that, in fact, she recently published a book Start Where You Are Weight Loss (through a company she established, Alpha Doll Media) that doubles as both a memoir that chronicles her journey in greater detail and a self-help guide that explains strategies for losing weight without depriving you of eating food that you actually enjoy. (Theres also a companion book that urges readers to fill in blanks by answering questions designed to inspire introspection.)

Johnson says she spent four years writing the book, and that she had planned to have it out this month even before People told her she would be on its cover; so the fact that it was released just days before the magazine hit newsstands is, apparently, an extremely happy accident that has gotten 2020 off to a remarkable start for her.

No, she says being thin hasnt made her life perfect. She still has problems just like everybody else, and deep, down, theres still some residual pain.

I wish somebody had told me a lot earlier that it wasnt about food. I spent years using it in a way it was never intended to be used. I used to look at it as an emotional release and a comfort, as a friend, and I gave it all kinds of emotional connotations that it shouldnt have had. It took me way too long to start looking at food as fuel so I can go do the things that I want to do and reach my goals and be healthy and strong.

She pauses, then a soft, confident smile forms on her face.

But theres nothing I can do about that, and it doesnt do me any good to hang onto that. It doesnt. You have to let go. Ive let go. Im good now.

And theres one thing she doesnt worry about anymore: I honestly dont see myself being overweight again ever.

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She lost half her body weight and landed on the cover of People. What's her secret? - yoursun.com

Dear Car Talk:

Do Prius owners really think they need to set the (slow) pace for everyone else?

Very often, at the head of a line of slow-moving vehicles is a Prius, or one will pull out in front of another car and slow down every car behind it.

Is it because the car cannot accelerate, or is it because the owners of that particular car feel the need to control others? -- Susan

I dont think its either one, Susan.

We know a famous researcher named Dr. David Giovannoni. We call him Dr. Joe Baloney. He once explained to us that humans (and organizations) achieve what they measure.

So, for instance, if you want to lose weight, what would you do? Well, you might cut out sweets, drink water instead of soda and maybe start to exercise (Note: were talking about you, not me).

Then youd get on a scale. And if the number on the scale was lower than it was the week before, youd keep doing those things, because youd know theyre working.

You achieve what you measure.

Now, who buys a Toyota Prius? Someone who wants to get better gas mileage than the rest of us mortals. And guess what a big screen on the dashboard of the Prius does? It measures mileage. Constantly. By watching the numbers change on that screen, Prius drivers learn very quickly that by accelerating very gently, they can coax their mileage up from 53.8 mpg to 54.1 mpg.

That makes them feel good. So they learn to feather that gas pedal and take 25 seconds to get from 0-60 while youre cursing at them through your windshield.

Its not that the Prius cant accelerate. It will accelerate like pretty much any other car if you put your foot down.

And its not that they feel a need to be controlling. Theyre just pursuing their personal goal of maximizing their mileage -- because they care about it, and theyre constantly measuring it.

Likewise, if you measured your blood pressure, Susan, youd probably find that it goes up when youre stuck behind a Prius.

If you took a few deep breaths and said to yourself, "How nice, theres a person who cares about the planet and is making the world a better place by wasting less fuel," youd see your blood pressure go down.

Then youd throw the blood pressure monitor out the window and pass the Prius with a few choice hand gestures.

Got a question about cars? Write to Ray in care of King Features, 628 Virginia Drive, Orlando, FL 32803, or email by visiting the Car Talk website at http://www.cartalk.com.

Read more:
Car Talk: Slow and steady wins the Prius race - ThisWeek Community News

Dear friend,

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Neither diets nor exercises are useful, they are just a scam!

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Vantagesoft Marketing EnterprisesBlock B, Suite 9, Primal Tek Plaza, next to the ECO center, by the Mokola bus stop, opposite the Gowon property market,Egbeda-Idimu, Egbeda, Lagos road.orSuite 3B, first floor, shopping center next to the NNPC filling station,in front of the LHS school, Ilo awela road, by Toll Gate Bus stop, Otaoff the Lagos-Abeokuta highway

orAbuja office Hub: EFAB MALL Extension, suite A-75, 3rd floor, off Gimbiya Street, Garki, zone 11, Abuja, Fct.

(Monday Saturday 9 a.m. 5 p.m.)

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47-year-old Abuja woman explains how she went from 85 kg to 54 kg in a few weeks, burns fat without coffee, diet, diet pills [Sponsored] - The Media...

Photos by James Stefiuk for Adams Media

So you want to start (or find the motivation to continue) the keto diet. But...you also really like chocolate. And you want a beer once in a while. And you miss your a.m. Starbucks run. Well, bestselling keto author Stephanie Laska just released a cookbook that will fix all of those keto problems.

In her new book, The DIRTY, LAZY, KETO Cookbook: Bend the Rules to Lose the Weight, Stephanie gives detailed instructions and recipes for you to kinda-sorta follow the keto diet but still live your life and enjoy the foods you loveall while making weight loss a very real possibility if that's the goal you have in mind.

Adams Media

The DIRTY, LAZY, KETO Cookbook: Bend the Rules to Lose the Weight!

The cookbook: The DIRTY, LAZY, KETO Cookbook: Bend the Rules to Lose the Weight! (Adams Media), out now.

The author: Stephanie Laska. Stephanie is behind the Dirty, Lazy, Keto blog. She has an inspiring weight-loss journey of her own, which she detailed in her first book, DIRTY, LAZY, KETO Getting Started: How I Lost 140 Pounds. In a nutshell, Stephanie heard all the keto buzz and wanted to try it for herself, but she could only stick to it if she did it her waymeaning still enjoying her favorite foods, and things like Starbucks, too. Stephanie also leads a keto support group on Facebook that's open only to women (you can try it for free for a period, then you pay a fee).

What you'll get: Stephanie provides 100 recipes in the book, and they will appeal to a ton of different people. Whether you need a fancy-looking meal for when you're having people over, a meatless dish, or something that a picky eater will eat, you're in the pages of the right cookbook. P.S., you don't need to have any cooking experience to succeed with this book.

Stuffed Chicken for Suppah

James Stefiuk for Adams Media

Serves 4 | Prep time: 10 minutes | Cook time: 24 minutes

Ingredients:

Directions:

Cooking tips:

Per serving: 364 calories, 19 g fat, 7 g carbs (5 g net carbs), 4 g sugar, 40 g protein.

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The 'Dirty, Lazy, Keto Cookbook' Lets You Break Your Keto Rules And *Still* Lose Weight - Women's Health

Jovan Abernathy is an international marathoner and owner of Houston Tourism Gym. To claim your free tour, contact her at info@tourismgymhtx.com. Follow her on Twitter @jovanabernathy. Instagram @TourismGymHtx. Facebook @TourismGymHtx

"Supplements" is almost like a dirty word. Most people steer clear of this topic. There are 3 main reasons why people are hesitant to use them.

Reason #1: Supplementation gets a bad wrap for not having the purest products.

Reason #2: They can be very expensive. Is it really necessary to take on a new expense?

Reason #3: There are too many products from too many sources. You can get them online. That is over whelming. You may feel that the salesperson at the vitamin store may just be trying to sell you anything. For these reasons, It is hard to know who to trust. It is important to find a brand you trust from a trusted source.

Why I recommend them and think they are something to consider.

Back in 2005, I began running after I had already lost weight and was on supplements. Runners, myself included, often think that we can lose weight by our running program alone. I had not come to the full appreciation that often times runners are misguided to this fact. As mileage racks up, we often times rationalize a burger and beer diet thinking that we earned it. Then, we have not lost our weight and wonder why. Supplements are a great way to get kick started. They give you the much needed energy to handle workouts. Here are the ones that I use and why. You decide if supplements are right for you.

Multivitamin

With any new training plan, I 100% suggest getting on a multi-vitamin. You are repeatedly putting your body under stress that it is not used to. This can cause havoc on your immune system. A multi-vitamin can help by filling in the gaps of much needed nutrients. You should be on a meal plan that supports your goals which gives you the macronutrients your body needs to perform. A multi-vitamin provides your body with the micronutrients it needs to perform. Just to be clear. Macronutrients means the food you eat that has the nutrients in it. Micronutients means the straight shot pill form of those nutrients.

Added Benefits

Multi-vitamins Increase your collagen production (AKA joint lube), a necessity for runners.

The B Vitamins provide energy, increased metabolism, and red blood cell production.

For ladies, multivitamins often contain folic acid, which are great for hair, skin, and nails.

Fish oil

Good old omega 3 fatty acids is the next go-to supplement. If you can't eat the macronutrient in wild caught salmon and other fatty fish, you can take the pill form. Your Omegas are essential for your brain function, your metabolism, and provide more good lube for your joints. This means more calories burned and less injuries.

Protein shake

Protein is vital to lose fat and build lean muscle. These muscles help you go the distance and give you speed. The thing is, to get all the protein that you need, you will be literally shoving food in your mouth all day. To help get you all the protein you need, definitely start drinking protein shakes. You are going to have to trial and error which are best for you and your performance and body. There are many types of protein. The most common are whey, plant based, casein, and egg white. Personally, with running, plant based is best on the stomach and won't slow you down. Casein, which is what I am using now, is optimal for late night use. It is slow absorption which means it will not make you bloated and cause discomfort while you are sleep. Try some and see which is best for you.

Fat Burner

If you are like me, you want to see results quickly. It is totally optional, but try a fat burner to speed things up. There are a few types so stay with me while I try to explain them in simple terms.

L-Carnitine: an amino acid that is a key ingredient in many fat burners. It is already in your body and simply put helps with the formation of mitochondria (which causes your cells to burn energy). Before I scare you, next.

Conjugated Linoleic Acid (CLA):

An amino acid that is naturally occurring in proteins such as milk, beef, lamb, and others. it assists with building lean protein while reducing body fat. Next.

Calcium Pyruvate:

I could give you the long explanation, but basically it sends out any unnecessary glucose before your body adsorbs it. It also transports protein to your muscles to promote growth. Remember going the distance.

We have now built a solid supplementation program for you. Funny enough, the fish oil and the multi-vitamin act as mild fat burners too. Begin taking these, you will see your gains increase exponentially..or is that losses?

Remember, supplements are called supplements because they assist a healthy diet. People, who do badly on supplements usually abuse them through ignorance or bad habits. If you experience nausea or any other bad side effects is is probably because you did not eat enough as many supplements are to be taken with food.

I get my supplements online at Bodybuilding.com. They have a huge selection, but they offer spot on reviews from customers that use them. Look for the supplements that have hundreds and thousands of reviews as opposed to the ones that do not. Stick with the high scoring brands. They offer many articles about supplemenation. They are written by bodybuilders who can be quite technical, but they know their stuff.

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4 supplements that will help you drop weight before race season. - SportsMap Houston

British comedian and actor David Walliams has confirmed that hit comedy sketch show Little Britain will be making a comeback to our TV screens for the first time in 12 years.

The series started on BBC Radio 4 back in 2000 before morphing into a TV series three years later and starred Walliams and co-creator Matt Lucas playing multiple roles.

The pair brought the show back for a one-off radio special about Brexit, but now Walliams has said that a full television series is definitely on the cards.

I would say there will definitely be some more Little Britain coming, he told The Sun. I cant say when exactly but at the right time and place. It was fun coming back for radio because thats where we started.

We had to put it together quite quickly as it was about Brexit, Walliams continued. Plus no one expected us to come back on the radio. You would have expected Comic Reilef or a big live tour. Thee reaction was great, which was encouraging.

While we can still expect to have the same big laughs with the new series, Walliams did say that a new series would see changes made to some of the more inappropriate characters in todays cultural landscape.

Youd definitely do it differently because its a different time. Theres all kinds of tolerances that change.

No word yet on when the series could head to the small screen but were sure it will be worth the wait when it does!

More:
Entertainment Little Britain Will Return To Our TV Screens For The First Time In 12 Years - WSFM

We understand. You were ready to change things in 2020. You wanted to torch fat, build muscle and get fit for the new year. But three weeks in, you haven't lost two stones and now you've started losing motivation. But fear not: we have a few tricks up our sleeves that can get you fit even if you are feeling a bit lazy.

You might think that the only way to get fit is to hit the treadmill or exercise bike an hour a day, every day, or to start doing heavy resistance training and full body workouts. And although all these activities would help you lose fat and build lean muscle mass especially if your diet is correct they also take considerable amount of will power to start.

Many people fall into the trap of changing their lifestyle too quickly, setting themselves up for failure. Swapping eating pizza every night and doing no exercising to having leaf salad and loads of exercising will send your body into panic mode and you are more likely to abandon your new, healthier lifestyle.

Small, incremental changes might not melt fat off you in one week but they will help ease you into a healthier lifestyle. And, of course, they will help you get fitter and slimmer, too.

We collected five strategies to help you on the journey to get fit(ter), even if you are feeling lazy.

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The below tips are just the tip of the iceberg but they should still make you more fit and mobile, boost your metabolism and your cardiovascular system as well. By introducing these changes and strategies into your life you can make the first steps towards getting leaner and healthier.

Put things out of the way

(Image credit: Getty Images)

Want to get your body ready for rigorous exercising? The best way to start is to get more mobile. Our modern lifestyle makes us stationary, we tend to sit and stand a lot, arms hanging next to our bodies, head tilted forward as we stare at computer and phone screens.

You can feel fitter by applying a few mobility changes to your everyday life. Change things up at home and at work. We place items we use more often in the most convenient places in cupboards and wardrobes, and as much as it is convenient, it makes our bodies more rigid, too.

Try moving things out of the way. Make yourself reach higher up or deeper down for everyday items. Place all the snacks in the most obscure place in the kitchen. Put the shoes in the top compartment in the hallway cabinet. Move the side desk farther away from the sofa.

These small changes will help you mobilise your joints and even get you to do exercises in the process. Frying pan on the lowest shelf in the bottom cabinet? Better do a squat to get it.

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(Image credit: Sundried)

Even if you aren't planning on moving more, drinking more can help boost your metabolism. And when we say drinking more, we don't mean teas or coffees, or even juices, but water.

Green tea and coffee is healthy to consume (not in industrial quantities, though) but they are also slightly diuretic so they will make you pee more. Water, on the other hand, will aid your guts to process food quicker and also help rid toxins from your body.

As for juices, they aren't completely unhealthy but you shouldn't drink more than a glass a day. Juices are high in sugar and regardless of the source of this sugar, since there are no fibres in them not even orange juice with bits is as fibery as an actual fruit they will spike blood insulin levels.

Water has also no calories and you can drink of it as much as you want. By drinking more water, you will also feel less hungry since your stomach will be more stretched.

In case you still feel hungry, you can try swapping your unhealthy snacks for some healthy protein bars and snacks. Protein takes longer to digest and many of the protein bars available on the market today are high in fibre and low on sugar, too, making them an ideal snacking option.

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You don't even have to do stunts like this to get fitter using an exercise ball

(Image credit: Trideer)

Exercise balls are amazing. They are a versatile piece of equipment, like resistance bands, and can be used for exercising as well as everyday activities. For example, sitting on an exercise ball when you watch TV or work on the computer requires you to use your core muscles, maybe not to the extent as when you use an ab roller but it is definitely a good start.

Sitting on an exercise ball will also naturally make you move around more. Not only do you roll forward and backwards a bit as you sit, making you use your ankle and knee joints more, but since you can't lean back, you are most likely to get up more often which in turn will help your metabolism and cardio system, too.

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(Image credit: On Running)

High intensity cardio exercises like running or jumping on a rowing machine burn a lot of calories. But they also require considerable amount of effort and are not ideal for people who are overweight.

This is especially true for running. Carrying extra weight will put more pressure on your joints and although running can make your bones stronger, it takes time to build up the base stamina to be able to run more efficiently.

At the beginning, you're better off with brisk walking. Brisk walking is the next best thing to running as it requires less effort but also burns calories and helps metabolism and cardio health, too.

You don't need any special gear either, although good pair of walking shoes or running shoes can make walking significantly more comfortable. To track your steps, get a fitness tracker or a running watch, these devices can also measure heart rate and calories burned.

Also, research showed that people who listen to music with higher rpm will walk faster, so you might as well get a pair of sweat-proof running headphones too. This will also make the walking sessions more enjoyable.

Try to swap some of your car journeys to walking sessions instead and also add a bigger walking session to your weekend plans. Once you get used to brisk walking, start adding some jogging intervals to your walks.

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HIIT (high intensity interval training) is the perfect workout for the time poor (although maybe it would be a push to call it lazy). HIIT workouts use short bursts of high intensity exercises to bring the heart rate up, followed by short intervals of low intensity intervals.

HIIT can effectively burn fat, not only during the workout but up to 24 hours after the HIIT session. It can also be done using a variety of equipment: there are indoor exercise bike HIIT classes as well as kettlebell HIIT workouts, or you can just use a jump rope if you want.

HIIT is also good because it is easier for many people to maintain high intensity exercising for shorter periods than it is to maintain a moderate tempo for longer (a.k.a. running). A HIIT workout can be over and done with in 20-30 minutes, just take your protein powder mix plus a banana and you're sorted for the day.

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How to get fit: 5 easy strategies that mean even lazy people can be fitter and healthier - T3

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