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Kick-start a crave-free day by filling up on these protein-heavy dishes.

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Aside from being pretty bloody tasty, protein packed breakfasts like eggs and oats have been found to help regulate hormones, cut cravings and manage (if not lose) weight. In one recentstudy, people who started their days with between 30 to 39 grams of protein ended up eating 175 fewer calories at lunchtime. In anotherNutrition Metabolismstudy, dieters who increased their protein intake so that they were getting 30 percent of their daily calories from protein lost about five kilograms in 12 weeks.

Sold? Here are some super simple, high-protein breakfast recipes to start your day the right way.

Serves 1 | Ready in 5 mins 1260 kJ | 2g sat fat

RELATED: The 4 Types Of People Who Will Benefit From A High-Protein Diet

Serves 1 | Ready in 3 mins | 1306 kJ | 2g sat fat

Serves 1 | Ready in 3 mins 1188 kJ | 5g sat fat

Serves 1 | Ready in 10 mins | 1222 kJ | 5g sat fat

RELATED:5 Surprising Foods With More Protein Than An Egg

Serves 1 | Ready in 3 mins 1209kJ | 3g sat fat

Serves 1 | Ready in 20 mins 1272kJ | 2g sat fat

Serves 1 | Ready in 3 mins | 1239kJ | 1g sat fat

RELATED:5 Major Protein Mistakes You've Been Making

Serves 1 | Ready in 2 mins 1335kJ | 0g sat fat

Find more high-protein, low-sugar food inspo and core sculpting exercises in Women's Health's Shrink Your Sugar Belly ($12.99) available at newsagents and supermarkets.

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High-Protein Breakfast Ideas For Weight Loss - Women's Health

January is a time when many people start their health and fitness journey, often in a bid to lose weight.

Whether you are a regular gym goer or you've just started out, you'll know that it can be difficult to find the motivation to get out of bed and on the treadmill.

It can be even more difficult to avoid the cakes brought into work every day, or to cook a healthy meal after a busy day, instead of ending up in the drive-thru.

Ten Slimming World consultants and WW [formally Weight Watchers] have put together their top tips to help you keep on track.

From "binning the guilt" to starting your own motivational Instagram, these tips could help you reach your goal.

Bex runs the Peverell Slimming World group at Peverell Park Road on Tuesdays at 5pm and 7pm.

She said: "My top tip would be if you're continuing your journey with weight loss to always look how far you have come and how much further away you would be had you not started.

"Starting to lose weight is really hard but, keeping going can be hard too.

"Keep going 1lb at a time they all add up!"

Kelly Andrew runs a group at Saltash Social Club every Tuesday at 9.30am, 11.30am, 5.30pm and 7.30pm.

She suggests taking pictures of food and uploading to social media to keep you motivated.She said: "Start an Instagram account to share your journey and look at others, drink lots of water to feel fuller and fill your plate with vegetables.

"It's an easy way to keep full and keep calories down, speed foods as we call them.

"Also try a new recipe each week so not to get bored."

Kelly runs a Slimming World group every Thursday at the Mount Wise Neighbourhood Centre at 75 Clowance Street, PL1 4NH, at 9.30am, 3pm, 5pm and 7pm.

She said: "The biggest tip is joining a group and staying for the group every week, even if youve had a tricky week and may see a gain.

"You wont be judged, just cared for and supported.

"If losing weight was easy, we would all just do it, its the group that helps secure the motivation and inspiration to succeed long term."

Lesley runs Slimming World groups at Crownhill Family Centre on Mondays at 9am and Tuesdays at 9.30am and 11.30am at the Elm Centre in Estover.

She said: "Nine times out of ten when a member reaches their target in one of my groups, they say its the support from group that has kept them going and following the Slimming World generous food optimising plan thats helped them achieve their goals.

"Its doing it together and never going hungry."

Mandy runs groups at the St Edwards Church Hall in Eggbuckland every Thursday at 5.30pm and 7.30pm and at the Tavistock Methodist Church every Friday at 9.30am.

She said: "I think the main thing I would say is cut out the word diet and focus on choosing to make lifestyle changes. Psychologically this puts you in a better place to make positive changes effectively.

"My next top would be make simple changes, no diets, no fads, no denial. Just focusing on making one tiny change a day or even one tiny change a week is the key to long term lifestyle change.

"Finally dont put too much pressure on yourself and get support, there will be times when it feels harder to make those changes and that is where a room full of people to support you is priceless!"

Julie has been a Slimming World consultant for 27 years. She runs classes at the Plymstock Community Centre on Wednesdays at 5pm and 7pm.

She said: "Have a real reason to want to lose weight, make it a reason that means the absolute world.

"Changing eating habits and patterns that have been in force for a time takes courage, commitment and determination so what is in it for you needs to be the absolute driving force and the force which is called upon whenever it is required.

"Identifying what scuppered previous attempts to lose weight is a gift. A real gift. Getting the support to deal with these situations is genuinely the key to success.

"Be with like minded people. People who totally understand it is not as simple as just changing what is eaten in a day.

"Bin the guilt. If things go wrong as they will move on."

Lauren runs groups at the Mount Gould Methodist Church on Monday at 5.30pm and 7.30pm.

She said: "Take loads of photos! Its amazing to see what the scale doesnt show and can really keep you motivated.

"Have a goal, whether its a weight, an award, an outfit. Having something to aim for can be so motivated, especially when you achieve each of them!

"Some can be really silly too, one of mine was to be light enough to have a piggyback.

"Mix things up, I try and try a new thing, whether it be a recipe, a vegetable, a different flavour squash, every week to keep things new and exciting."

Samantha runs groups at Plympton Academy on Monday at 5pm and 7pm, Honicknowle Youth Centre on Tuesday at 9.30am and at Shakespeare Primary School at 5.30pm.

She said: "The biggest advice I can give is planning!We give all our new helpers a six week tracker which allows them to plan breakfast, lunch and evening meal.

"Also get the family to get in on it too, what do they want for tea? They chose from the SW mag, app or recipe books.

"By planning you never just grab as you know whats next."

Allyson has been a consultant at Slimming World for 21 years at the Church of the Holy Family Beacon Park on Wendesdays at 5.30pm.

She said: "I would advise variety as no food is banned with slimming world but there are foods that we need to have in moderation.

"This is where our syns play their part in allowing us to be flexible and have a measured amount of the high calorie foods that we may crave.

"Planning is the key so that when we come home from work hungry we know exactly what we are going to eat to protect our weight loss.

"This time of year slow cooker recipes and one pot meals really help those hunger pangs with loads of free foods so we can eat until we are satisfied.

"Group is where the magic happens and where members find support and motivation plus help with any areas they are finding difficult to manage.

"When you have a bad week you need group and when you have a good week group needs you."

Cook at home

One of the benefits of joining WW is that we support you in discovering how to cook and enjoy healthier meals that suit your individual lifestyle.

The more meals you cook at home, the more control you have over portion sizes and ingredients. Not a confident cook? Our cookbooks are full of simple recipes, or ask fellow members in the WW connect community for their top tips and favourite recipes. You can also join connect groups such as recipes, kitchen novices, vegan and cooking For one.

Be adventurous with eating

Be open to eating fresh ingredients that you may not normally put in your trolley. Be brave and pick up that unusual vegetable, or if you haven't eaten something since you were a child, try it again you never know, you may like it! An easy way to do this is to cook one new recipe a week.

If you enjoy it, add it to your regular meals. If you don't move on and try a new one next week. Trying new things makes meal times more

exciting and keeps you motivated.

Eat more whole foods

Whole foods are foods that are as close to nature as possible (think fresh fruit and vegetables, fresh meat and seafood, fresh milk, legumes and whole grains such as brown rice and barley). They can be better for your health because they often take longer to digest (so you feel fuller for longer).

Whole foods also offer more nutrients and fibre so you get more health benefits in every bite. On the other hand, processed foods (think white bread, deli meats, bottled sauces and most things in packaging) often contain hidden fat, salt and added sugar and may offer comparatively lower nutritional value.

Weigh or measure ingredients

For some recipes (such as baking) weighing ingredients is essential in order for the recipe to be a success. If you know you struggle with portion size, it may be helpful to measure out ingredients like rice and pasta too. Arm yourself with a set of kitchen scales - or measuring cups, spoons and jugs, whatever works for you - to put yourself on the path to success.

While you should ultimately let your hunger be your guide, a medium portion of rice and pasta is around 60g.

Plan ahead

Many of our successful members plan almost everything from the recipes they're going to cook that week to the meal they'll order at the restaurant on Friday night (our top tip is to Google the menu beforehand and/or check the WW app for SmartPoints values).

They also don't leave home without a healthy snack, so when hunger strikes they aren't tempted by vending machines or a cheeky sausage roll.

Of course, WW is all about flexibility and choice, so if you don't want to plan everything that goes in your mouth you don't have to!

"However, planning some of your meals will help you make healthier choices.

Eat fruit and vegetables

Fruit and vegetables are great to reach for when you're feeling peckish or you want to bulk up your meal. There are so many different types that you'll never get bored, and you'll also gain the nutrition benefits of a diet rich in plant foods. Adopt the habit of filling half your plate with non-starchy vegetables and choose two servings of fruit to enjoy throughout the day.

Mix things up as much as you can, as different plant foods have different health-boosting nutrients. Colour is a great indicator of this, so try to eat a rainbow of different fruit and vegetables each day.

Cut yourself some slack

WW doesn't do rules so that means you can't break any! The WW programme will gently guide you towards healthier choices but what, when and how you eat is totally up to you.

So if you choose to have that late-night chocolate session, you can factor it into your SmartPoints Budget and remember that tomorrow is a new day.

Do you have any weight loss tips or stories to share? Get in touch using katie.timms@reachplc.com, call 07584591102 or tweet me @KatieTimms94.

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Slimming World and Weight Watchers weight loss tips from legendary consultants - Plymouth Live

14 proven ways to lose weight without exercise, according to experts

Its a perennial question: Can you lose weight without exercise?

Lets start with this: Exercise is terrific for your body and mind, in so many ways. It cuts down on your risk for a multitude of diseases and can lower your incidence of depression, anxiety and other mental health problems, as well as boost your energy, help you sleep and more. It can also help you get and keep a fitter, slimmer body. So exercise = health, and we should all move our bodies every day.

That said, when it comes to losing weight, what you eat is keyand studies show there are plenty of weight loss strategies that have nothing to do with exercise.

Check out these 14 science-backed, slim-down tips:

When youre at home, eat from smaller plates and bowls. Youll likely take in fewer calories, and it tricks your brain into thinking youre consuming more than you actually are.

Another important tip: Dont eat from packages of anything, even those healthier chips or crackers. Portion some out into a dish, and put the bag or box away.

When going out to eat, portion control can be a tougher challenge, given the large serving sizes in restaurants, so before you go, think about how youre going to handle that. You can order an appetizer and small salad instead of an appetizer and main dish. You can split a dish with a friend, or you can ask for a to-go box right up front, and put half your meal in there before you dig in. Have a plan and intention ahead of time and youre more likely to stick to it.

Fiber helps with weight loss in so many ways, says Karen Ansel, M.S., R.D.N., author of Healing Superfoods for Anti-Aging: Stay Younger, Live Longer. For starters, it expands in your gut like a sponge so its a natural appetite suppressant. Plus, the latest research is finding it has beneficial impacts on good gut bacteria that help produce hormones in the gut that tell your brain youve had enough to eat. Aim for at least 25 grams a day from a variety of foods like whole grains, beans, fruits and vegetables.

Like fiber, protein naturally helps you feel full by influencing the production of satiety hormones, says Ansel. It takes a long time to digest, so youre unlikely to go scrounging for a snack after a protein-rich meal. And heres a neat trick: Protein also takes more energy to digest than, say, fat or carbs, so you dont store as many of its calories. For maximum impact aim for 20 grams per meal from lean proteins such as fish, chicken, turkey, eggs and low fat dairy.

Its well-established that sleep deprivation can lead to weight gain. It comes down to hormones: Sleep deprived people produce more ghrelin, an appetite-stimulating hormone. And they produce less leptin, the hormone that tells you when youve eaten enough. Theres also evidence that the overly-sleepy eat more calories, and more comfort-food-carbs.

Im a fan of getting on the scale a few times a week, says Ansel. For a lot of people, weighing yourself can be stressful, but it can provide some really important feedback before things start to snowball. You dont have to weigh yourself every day, but stepping on the scale two to three times a week can help you nip weight gain in the bud, so you dont have to take drastic action with your diet later.

Related video: Exercise myths to be aware of

Sometimes when you think youre hungry, youre actually thirstymaybe even slightly dehydrated. So in between meals before you eat a snack, try drinking a big glass of water. Its also a good idea to do that before a meal: It leads to greater weight loss, one study showed. And carry a bottle with you throughout the day, to sip as you go.

Its unclear whether sugar in and of itself makes you gain weight, says Ansel. But one thing is for sureit tends to travel in foods that have way too many calories. Whether its soda, sweetened lattes or dessert, these should be the first foods to go if youre trying to slim down.

Its a simple way to take in less calories overall. But theres another important reason to follow this rule: Drinking calories, rather than eating them, is less satisfying and doesnt lead to the same feeling of fullness, research shows. So thats another reason why drinking your caloriesespecially sugary beveragescan lead to weight gain.

In other words, slow down. Your brain needs to catch up with your mouth and send the signal that youre full, and thats harder when youre speeding through your meal. Also, studies have shown that when youre distracted, you tend to eat more. So stash your phone, turn off the TV and pay attention to what youre eating.

A small study showed that prolonged chewing at lunch leads to eating fewer snacks later in the day. Its worth noting, though, that many of the study participants reported that they really didnt enjoy the lunch, with all that chomping. So worth a try, but it may or may not work for you.

One study found obese people are more likely to keep food around in highly visible locations. Do the opposite, especially with food that you dont want to be eating all the time.

Kids and teens who drink diet beverages eat more calories during the day, according to a 2019 study. This is just one of several studies connecting diet drinks to weight gain.

When youre stressed, your levels of the hormone cortisol spike. Some older studies have shown that people tend to eat more if theyre high cortisol reactors." To avoid that reaction, take time each day to do something to lower the stress temperature, whether its meditation, exercise or sitting quietly with a good book.

It may not be sexy, but study after study has shown that writing down what you eat is one of the most effective weight loss tools out there, says Ansel. Whether its in a journal, using the notes app on your phone or your favorite weight loss app, recording what you eat is the single best way to identify those sneaky little ways you might be overdoing it.

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14 proven ways to lose weight without exercise, according to experts - Chron.com

HOUSTON Great Day Houston visited Innovative Lasers of Houston to see how the fat-torching Zerona Laser works. It is the first non-invasive body contouring procedure that effectively removes excess fat without negative side effects of surgery or fat freezing methods. Fat is emulsified and eliminated through the lymphatic system. The Zerona Laser is FDA approved and has been tested by Harvard scientists. Their study participants experienced an average reduction of 3 to 11 inches across the waist, hips and thighs in just two weeks. When visiting the Innovative Lasers of Houston you will also receive a personalized nutrition plan to help guide you and help you achieve your goal!

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This content is sponsored by: Innovative Lasers of Houston

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Lose weight quickly and keep it off at Innovative Lasers of Houston - KHOU.com

Losing weight is tough under the best circumstances, but it can be especially tricky when youve got do this and do that advice coming at you from all angles. Whether youre digging through the internet or talking to friends, it can be tough to separate fact from fiction, especially because weight loss is so dependent on individual needs and goals.

So, to make getting started a bit easier, we went to experts to debunk the fear around fat, your desire to ditch gluten, and whether or not breakfast really is the most important meal of the day. Here, the biggest weight loss rules you should stop believing ASAP.

1Myth #1: Eating fat makes you fat.

Fat has more calories per gram than carbs and protein, and that might be where this myth came from, says Jessica Cording, M.S., R.D., author of The Little Book of Game-Changers. But, she adds, fat actually helps you stay fuller, longer. When you consume fat in the context of a balanced meal or snack thats appropriate for your calorie needs, it can actually promote weight loss and weight maintenance, Cording says. This includes healthy, unsaturated fats like avocado, olive oil, and nuts.

Of course, if you eat a bunch of fat outside your needs, you will gain weight, says Carolyn Newberry, M.D., a gastroenterologist at NewYork-Presbyterian and Weill Cornell Medicine. But fat is an important component of a healthy diet and moderate amounts of fat intake are necessary to build cells, maintain warmth, and provide energy to the body, she says.

2Myth #2: All calories are equal.

Knowing how many calories youre eating is important when youre trying to lose weight, but so is the type of calories youre having. A calorie is not just a calorie, Cording says. Macronutrients like protein, fat, and carbohydrates do different things in the body and have different functions, she says. We need a combination of them for the body to function optimally. Two hundred calories of white bread will make you feel very different than if you have 200 calories of whole wheat toast with almond butter.

3Myth #3: Carbs are bad for you.

Just like fat, carbohydrates are an important part of a healthy diet. In moderation, they provide the body with its main source of energy as well as regulate the digestive tract, Dr. Newberry says.

Its important to note that there are different types of carbs: simple and complex. Simple carbs include things like processed foods, and they can raise your blood sugar and lead to weight gain if you have too much of them, Dr. Newberry explains. Complex carbs, on the other hand, are found in nutrient-dense foods like whole grain breads, beans and legumes, oats, and certain vegetables, and can actually help regulate your blood sugar levels.

Its not that all carbs are bad, but you do need to tune into whats an appropriate amount for you and the quality of those carbohydrates, Cording says.

RELATED: 12 High-Carb Foods You Should Be Eating More

4Myth #4: Eating at night will make you gain weight.

Cording says this one comes up with her clients all the time. There are people that can be okay with stopping eating more than a few hours before bed, but for many people its a struggle mentally and physically because they get hungry, she says. They often attempt to have their last meal early in the evening but wind up doing mindless snacking or sneak foods because theyre trying to not be hungry.

A lot of it also depends on what youre eating. Late-night eating patterns have been linked to excess calorie intake and poorer food choices, Newberry says. But, if youre eating healthy, well-balanced foods in the evening, you should be just fine.

5Myth #5: You can out-exercise a bad diet.

Exercise is an important part of weight loss, but you can easily torpedo your efforts by eating foods high in calories and low in nutrition, like processed snacks, fried meats, and sugary drinks.

It is very hard to overcome a poor diet with exercise, as you can only burn so many calories at a time, Dr. Newberry says.

Eating junk foods also isnt fueling your body with the nutrients it needs for balanced energy, Cording points out. If youre eating certain foods that wreak havoc on your hormones, it will probably negatively impact your energy and ability to work out, she says.

6Myth #6: Supplements can help you lose weight.

Despite claims online that certain supplements will help you lose weight, theres no data to suggest these things consistently workand keep weight off, Dr. Newberry says. Supplements also arent regulated by the Food and Drug Administration (FDA), she points out, so you cant always be sure that youre actually taking what it says on the label.

Its also important to note that weight loss supplements are different from prescribed weight loss medications, which a doctor may or may not recommend for obese patients who have already started making lifestyle changes.

7Myth #7: Eating breakfast is necessary for weight loss.

Eating breakfast does not automatically lead to success in weight loss efforts, Dr. Newberry says. Eating in the morning might help curb your appetite to keep you from overeating later in the day, but it still comes down to the number and type of calories eaten in relation to the total number of calories burned over the same period of time, she says.

Cording agrees. Some people just arent into breakfast, and thats okay, she says.

8Myth #8: Going gluten-free will help you lose weight.

Just a recap: Gluten is a type of protein thats found in certain grains, like wheat, barely, and rye. Except for a small number of people who have Celiac disease, gluten itself is not dangerous and is found in many healthy foods which also contain high levels of fiber, vitamins, and minerals, Dr. Newberry says.

You might even gain weight on a gluten-free diet, depending on what you end up eating. Many processed gluten-free products actually contain higher levels of fats and sugars than their gluten-containing counterparts in order to improve taste and consistency, Dr. Newberry points out.

9Myth #9: Doing lots of cardio is the only way to burn fat.

Logging tons of time running or cycling can help you burn fatbut its not the only way, especially if you hate those exercises. Plus, research has shown that doing strength training is pretty important, too, Cording points out.

For example, a study published in the journal Obesity followed 249 adults with overweight or obesity who restricted calories and did resistance training for 18 months. The result? They had less muscle loss and also lost a significant amount of fat. Not only does building muscle make you look toned, but it also fires up your metabolism and helps you burn more calories at rest.

Plus, the benefits of strength training go beyond weight loss: Aiming to lift weights at least twice a week can protect your bones, improve your posture, and reduce back pain.

RELATED: The Best Strength Training Equipment for Home Workouts

10Myth #10: Food that tastes good is bad for you.

Nope. Healthy food can be delicious, Cording says. She cites seasonal vegetables that are at their prime flavor and naturally sweet fruits as an example.

Low-fat dairy products and lean proteins like beans, nut butters, and seafood also fit the bill, Dr. Newberry says. Dont believe us? Check out these healthy meal prep recipes that actually taste amazing.

Like what you just read? Youll love our magazine! Go here to subscribe. Dont miss a thing by downloading Apple News here and following Prevention. Oh, and were on Instagram too.

See more here:
10 Biggest Weight Loss Myths Youre Still Hearing in 2020, According to Experts - Prevention.com

Fruits are undoubtedly one of the most preferred food items to include in the diet when you are on a weight loss mission. They are packed with a variety of nutrients and minerals that not only support your weight loss process but also prevent different types of diseases. When we talk about fruits and weight loss, it is hard to miss strawberries. The red-fruit is packed with antioxidants and anti-inflammatory enzymes and contain enough fiber that prevents weight gain and helps in easy bowel movement. Nutrients factsThe nutrient content of 100 grams of raw strawberries are:

Calories: 33Water: 91%Protein: 0.7 gramsCarbs: 7.7 gramsSugar: 4.9 gramsFiber: 2 gramsFat: 0.3 grams

5 reasons for including strawberries in your diet Easy bowel movement: Strawberries contain enough fiber to boost your digestion and help in easy bowel movement. Consuming a bowlful of red fruit every day may prove beneficial in shedding belly fat. Fiber also makes you feel fuller for a longer period of time and prevent you from munching on unhealthy and fattening foods. You can put small chunks of raw strawberries on top of your oatmeal.

Promotes weight loss: Studies suggest that strawberries promote the production of two important hormones - adiponectin and leptin. Both of these hormones help to burn fat and enhance metabolism.

Low in calories and natural sweetener: 100 grams of strawberries contain only 33 calories, which make it one of the most favourite fruits among weight watchers.

Link:
Weight Loss: 5 reasons why you should eat strawberries when trying to lose weight - Times of India

'She has the biggest personality': 50-pound dog loses half her body weight with water therapy

Updated: 5:50 AM EST Jan 8, 2020

A Montana dog named Pearl is much healthier than she was a year ago. You could even say she has a new leash on life.Pearl's owner Jessie Maclay, who works at the Humane Society of Western Montana, gave her a 2019 New Year's resolution to lose weight. The 50-pound pooch had trouble walking because of it. "She was unable to walk more than four to five steps before her legs would give out," Jessie Maclay told KTMF-TV. "She had a dislocated hip that prevented her from being able to walk well."Swimming lessons became a key exercise in her weight-loss journey, along with diet and other exercise. During her first time in the pool, she could only swim for a few seconds at a time, but eventually, she worked her way up to swimming for 15-minute spurts."In the time that we were swimming, she lost easily 20 to 25 pounds," Maclay said.She has to follow a strict diet to keep the weight off because she has Cushing's disease, but the vet said it's OK for her to eat green beans, which she has grown to love, Maclay said.Pearl's personality began to emerge when she began to lose the extra weight, too.Watch the video above to learn more about this story.

A Montana dog named Pearl is much healthier than she was a year ago. You could even say she has a new leash on life.

Pearl's owner Jessie Maclay, who works at the Humane Society of Western Montana, gave her a 2019 New Year's resolution to lose weight. The 50-pound pooch had trouble walking because of it.

"She was unable to walk more than four to five steps before her legs would give out," Jessie Maclay told KTMF-TV. "She had a dislocated hip that prevented her from being able to walk well."

Swimming lessons became a key exercise in her weight-loss journey, along with diet and other exercise. During her first time in the pool, she could only swim for a few seconds at a time, but eventually, she worked her way up to swimming for 15-minute spurts.

"In the time that we were swimming, she lost easily 20 to 25 pounds," Maclay said.

She has to follow a strict diet to keep the weight off because she has Cushing's disease, but the vet said it's OK for her to eat green beans, which she has grown to love, Maclay said.

Pearl's personality began to emerge when she began to lose the extra weight, too.

Watch the video above to learn more about this story.

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'She has the biggest personality': 50-pound dog loses half her body weight with water therapy - WCVB Boston

Taylor Swift is one of the biggest pop stars in the world. Her stage shows are true feats of endurance, requiring the singer to run, sprint, dance, and shake it for hours on end all while staying perfectly in tune with her songs.

While many stars might rely on backup dancers to carry much of their onstage performance, Swift likes to work hard to stay in perfect shape for her pop star lifestyle.

Taylor Swift definitely puts in work at the gym in order to keep her lean, trim figure. Swift is fond of regular cardio sessions to help build endurance and regularly puts in work on the elliptical or treadmill. Swift is also a known fan of the Body by Simone workouts.

The workouts burn calories through a series of movements that target many different areas of the body. Participants in the classes (which Swift attends in New York City on a regular basis) are encouraged to dance and move to the beat, having fun as they tone up.

Swift isnt a gym rat, and it is clear that when it comes to getting her exercise in, she prefers to do fun workouts that incorporate elements of her performances.

While exercise is important, diet also plays a huge role in staying fit. Taylor Swift follows a basic, realistic eating plan that encourages her to eat like a normal person. She has revealed that during the week, she tries to generally eat as healthy as possible, opting for salads and light sandwiches over heavy entrees like pasta or burgers.

For breakfast, Swift likes to eat a hearty meal of buckwheat pancakes and a fried egg, in order to give herself the energy to fully attack the day no lemon water and puny fruit cup for the hardworking singer.

Still, on the weekends, Swift likes to indulge herself with comfort foods like pizza, wine, and cookies from her favorite bakery in New York. The singer loves to cook at home and is a talented home chef, preferring recipes from Ina Garten.

Swift is also a Starbucks aficionado and treats herself throughout the week with her signature drink the skinny vanilla latte, a sugar-free drink that still has a jolt of sweetness. She balances out her caffeine habit with lots of water and reportedly drinks around 10 bottles of water every day.

Although Taylor Swift seems to stay slim and trim at all times, there are certain occasions when Swift feels the need to really cut calories. When she is trying to lose weight, Swift turns to chia seeds. Chia seeds are tiny, gray seeds that dont look impressive at first glance. But when added to water, the seeds expand, making them feel more like a fulfilling snack.

The seeds have some other health benefits as well. Reportedly, they contain a substantial amount of protein, fiber, and B vitamins.

While they have been touted as a superfood, some experts have pointed out that studies dont really support chia seeds being used as a tool for weight loss. Plus, they are rather high in calories, so it can be easy to go well over the recommended serving size and inadvertently consume too many calories.

In Taylor Swifts case, since she is exercising regularly and lives a generally healthy lifestyle, she likely doesnt turn to chia seeds on a daily basis, but rather, as an occasional dietary aid.

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This Superfood is One of Taylor Swift's Keys to Weight Loss - Showbiz Cheat Sheet

Cinnamon is loved worldwide for its sweet and woody flavour, it is one of the classic flavours in the colder months. It is also used as a flavouring spice in various parts of the world. Apart from its flavour, cinnamon is loaded with health benefits. Did you know that cinnamon helps in weight loss? It has beneficial properties that help you in reducing extra weight. Obtained from the bark of the Cinnamomum tree, it is used as a spice and flavouring agent in various cuisines and has anti-diabetic, anti-inflammatory, antioxidant and anticancer properties. Trying to lose all the extra weight can become a difficult task if not done right. The reason people are gaining weight these days are many, stress eating, consuming junk food, etc. People spend hours in the gym, cutting down on calories and trying different diets, hoping they will benefit from it. Surprisingly, cinnamon is a much simpler way to boost your efforts of reducing weight.

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Weight Loss: Is cinnamon really helpful in losing weight? - Times of India

Juice cleanses: whether or not you're converted to the supposed benefits of ditching food for days on end, in exchange for liquid fruit and veg, one thing that's for certain is our fascination with them. We grilled Dr Andrew Thornber, Chief Medical Officer at Now Patient, with over 20 years experience, as to whether or not going on a juice detox diet is really a good or safe idea, and if it's a successful way to lose weight. Plus, we put a PRESS London package to the test ourselves. Here's what we discovered...

A juice cleanse is where a person commits to not eating solid food for a day, or multiple days, at a time in order to gain supposed health benefits your calorie intake will be well below the Recommended Daily Allowance, too. PRESS London say their juice cleanses are a great way to break bad eating habits and kickstart a healthier lifestyle, while boosting energy levels, skin and offering positive weight loss for some. "We believe they're the perfect reset and chance to flood the body with nutrients," says George Phillips, Operations Manager at PRESS London.

"Many detox or juice diets are also based on the idea that toxins build up in the body and can be removed by eating, or not eating, certain things," explains Dr Thornber. "However, while there's no evidence that toxins build up in our bodies, juices could help improve digestion by introducing healthy enzymes that make the gut work more efficiently." He says they're safe to do for a day or two, but he doesn't advise sacrificing solid food for any longer than that.

And the medical verdict on the weight loss front? "Juice diets may lead to short-term weight loss, but by restricting calories youre limiting certain nutrients, which isnt good for your health. They are basically like a short term fast," says Dr Thornber, whilst stressing that those with kidney disorders ought to steer clear of drinking large quantities of juice, as they may contain oxalate (an acid that can contribute to kidney stones and other problems).

While many juice cleanse companies sell packages ranging from one day up to a week, Dr Thornber advises no more than two days (and if you have any concerns at all, consulting your own GP beforehand).

It's probably not a good idea to do a cleanse when youre ill. "Your body needs all its energy to heal itself and a cleanse doesnt do this," explains Dr Thornber. "If you do, it could take longer to recover, leaving you feeling sluggish and tired."

Both Dr Thornber and PRESS London say that gentle exercise is okay, but taking a HIIT class mid-cleanse is not advisable. "Exercise can kickstart the natural detox process as it flushes out the lungs and cleanses the skin as we work up a sweat," says Dr Thornber. "Swap running for a low impact walk and take it easier in the gym than you usually would. However, if at any point you feel dizzy or weak, listen to your body and stop." Noted.

The jury's still out on that one. "There's some debate as to whether going on a juice diet would exasperate or help IBS, it depends on what the individual person has issues with consuming and avoiding foods which may irritate, for example cucumber," says Dr Thornber. It's worth noting that cucumber features prominently in many juice cleanse packages.

We tried PRESS London's Softcore Juice Cleanse Package

Okay, so I need to begin with a disclaimer originally I was kindly provided with a three-day package (equal to 709 calories per day and worth 147 in total) to put to the test. However, on what ought to have been Day 1, I caved at 3pm and ordered an Indian takeaway because I was off sick, feeling very sorry for myself and I knew for sure that samosas and dahl were what my body needed. Wow, feels good to be honest. Thanks, guys. So, here's the review of the two days worth of juice cleansing that I did religiously stick to, equating to six bottles of juice and two nut milks per day. The two-day Softcore Juice Cleanse package costs 98 and for a smaller one-day package, you're looking at 49.

Jennifer Savin

Having finally recovered from the lurgy, I was excited to get a serious vitamin hit in and begin the cleanse. Using the handy guide that accompanies the juice delivery, I started the morning off with a Wake Up celery juice, before moving swiftly on to some Easy Greens an hour or so later. Both tasted great and by the time my Cacao Nut M*lk was due at 11am, I wasn't even hungry. Ha, juicing! I thought. I could do this in my sleep.

By 1.30pm, things had changed. I was ravenous. Light-headed. The headache was diabolically real. I was hallucinating garlic bread and oh, butter. Sweet, creamy, buttery toast. My desk suddenly resembled a gigantic Pop Tart. I ploughed on and went to bed miserable but determined to continue.

Jennifer Savin

A miracle! I woke up feeling normal the crippling headache had vanished and incredibly, I wasn't bloated (as I often am). Heading into the office, I found it easy to resist the ever-permanent chocolate, biscuits and cheese puffs on offer, preferring my juices and nut milks. Again, they all tasted great. It was fairly easy getting through the day knowing the end was in sight, but by 9pm I was hungry and desperate for solid food once more. I also added up my sugar intake per day on the cleanse, and realised that it rocketed to a huge 114.9g a day... far more than the recommended 27g for women. Gulp.

When I asked PRESS London about this, they said, "The higher natural sugar content is important to maintain energy levels, as while on the Softcore Juice Cleanse package your body is in a calorie deficit. Given the short term length of a cleanse the added sugar won't have a detrimental effect on the body."

Burcu Atalay TankutGetty Images

Overall, I'd rate the two-day cleanse as a 5 out of 10 in terms of required willpower, keeping in mind that my usual diet is fairly healthy-ish, and lost a total of 3.25lbs throughout the process (most of which reappeared after a few days of eating normal-sized portions). I liked the challenge of the experience and can't rate the taste factor of PRESS London's offerings highly enough, but I think if I were to do another cleanse in future that I'd prefer one of their offerings which include soup, to try and stave off some of those intense food cravings.

I can see that a juice cleanse could be a good way to wean yourself off of gigantic portion sizes if that's something you struggle with, but as Dr Thornber said, it's probably best to check with your GP first.

For more information on PRESS London's juice cleanse packages, click right here.

Dr Andrew Thornber is Chief Medical Officer at Now Patient.

Follow Jennifer on Instagram and Twitter.

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Juice cleansing: everything a doctor wants you to know - cosmopolitan.com

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