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Metabolism is the set of chemical reactions that break down the food we eat into energy and muscle.

Though many people think that they will lose weight if they speed up their metabolism, this isn't necessarily true. Here's what you need to know about the complicated relationship between metabolism and weight-loss.

When people refer to metabolism being "fast" or "slow" what they are really referring to is a measure of Basal Metabolic Rate (BMR). BMR determines the number of passive calories that you burn - these are the calories that your body uses up while at rest.

A popular misconception is that adding muscle will help you metabolize calories faster - and while this is partially true, muscles at rest actually burn very few calories. Most of the metabolizing energy you expend is through your brain, heart, kidneys, and other organs that are constantly at work keeping you alive and healthy.

There is evidence that cardiovascular exercise can help boost your metabolism for a short period after you work out, but this effect only lasts for an hour or so and is not usually enough to cause significant weight loss.

There's also the myth that eating certain foods will speed up your metabolism. But the reality is that even if certain foods can affect your BMR it's not nearly enough to make a noticeable difference in your weight. In order to lose weight, you must create a deficit between the calories you consume through food and the calories you burn through a combination of diet, physical activity, and passive metabolic processes that are largely out of your control.

The sad truth is that it's hard to change your BMR in any significant way. The fact that some people naturally have a faster BMR than others is largely due to genetics.

A review, published in 2011 in Molecular Genetics and Metabolism, that examined 9 twin studies and 19 family studies found that metabolic syndrome - and some of the symptoms associated with it including obesity, high cholesterol, and insulin resistance - are common among families, suggesting a significant heritability factor.

The exception to this rule comes up only for rare illnesses like Cushing's syndrome or hypothyroidism, which both slow metabolism.

As you age, your metabolism becomes less efficient, or what we think of as "slowing down," says Heather Seid, a registered dietician and Bionutrition Program Manager at Columbia University.

There are many reasons your metabolism slows down, including losing muscle mass and changes in your cells. But the main reason for metabolism change is that people become less active as they get older.

Unfortunately, you can't completely stop your metabolism from slowing down as you age but exercise may give you a boost. Studies show that keeping active as you grow older can help curb a metabolism slowdown.

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How metabolism works and why you can't speed it up to lose weight - msnNOW

Many people think of bones as solid forms inside their body that do not change much over time, except maybe during the growing years. Bones are actually quite active throughout a lifetime. They can be both positively and negatively impacted by lifestyle habits. Unfortunately, some of the negative factors can cause bone changes that are not reversible.

Bones are constantly being acted upon by two major types of bones cells osteoclasts and osteoblasts. Osteoclasts dig out old bone tissue similar to pot holes in a road. Osteoblasts act like a road crew that fills in these holes. This leads to ongoing bone turnover.

During childhood and adolescence, the holes being dug are shallower so when they are filled in, it creates a net increase in the bone tissue. This pattern continues until bones reach peak bone mass the most bone that is created for a lifetime in size and density. Females peak at about 19-20 years of age while males have until about 21-22 years of age.

Ideally, during the adult years of young and middle age, the osteoclasts and osteoblasts work at about the same pace which means bone density remains stable, unless there are lifestyle factors that cause a decrease.

Older men progressively begin losing bone at about 1% per year, again unless other factors (like the use of certain medications, undiagnosed celiac disease, malnutrition, etc.) cause more rapid bone loss.

Women undergo a higher percentage of bone loss during the menopausal-postmenopausal period possibly 3% to 5%. After several years, bone loss then slows to an average of about 1% per year, similar to older men. For women, bone loss usually occurs in the spine first since it is more sensitive to changes in estrogen levels. Hip bone density tends to be more related to the aging process.

A number of factors can negatively impact bone over a lifetime. Some of these are modifiable while others are not. Extremely problematic factors include tobacco use, the use of certain medications (such as prednisone), thyroid hormone levels out of the normal range (too high or too low), medical issues or surgeries that reduce nutrient absorption in the intestinal tract, and some cancer treatments.

For women, the length of time that estrogen is actively circulating throughout their lifetime is important. This means that a delay in getting a menstrual period in the adolescent years, not menstruating for extended periods of time in the reproductive years, and early menopause can all lead to reduced bone density. Research suggests that adding an oral contraceptive does not significantly improve bone density in these situations. It appears that natural estrogen cycling is needed.

Women who lose a menstrual period due to insufficient calorie and/or nutrient intake and/or those who consistently do excessive levels of physical activity can increase their risk of bone loss during that time, which is often not recoverable. It can also increase the risk of having a stress fracture, especially in persons doing high impact exercise like running.

Diet plays a key role in bone health. Some nutrients are needed for the structure of bone while others are important for the actual creation of bone. The matrix of bone is made up of protein while the remainder is mostly a wide variety of minerals. Since plants soak up minerals from the soil, they are a great dietary source fruits, vegetables, nuts, seeds, whole grains, and beans and lentils. Dairy products and other dietary calcium sources can provide for the high content of calcium in the bones.

Besides becoming a structural part of bone, some nutrients are involved in the process of creating new bone like vitamin C and B12. Vitamin D is important in regulating the uptake of calcium.

Dietary sources of nutrients are recommended over supplements in most cases (vitamin D is one exception since there are few dietary sources) because foods contain a wider variety of nutrients that work together to keep bones healthy. With dietary sources, there is also not a concern for taking in excessive amounts of individual nutrients that can then lead to potential side effects, imbalances or competition among nutrients for uptake, or toxicity.

Besides the risk of stress fractures, the loss of bone density over time can lead to osteoporosis. Fragile bones have a greater chance of fracture and related consequences. Negative lifestyle habits can mean osteoporosis happens at a younger age than would otherwise occur. For example, a young female who loses her menstrual cycle due to restrictive eating and excessive exercise (and depending on the length of time these factors continue) can end with bone loss that mimics the bone density of an elderly female that may not be recoverable.

The bottom line when it comes to a healthy diet for bones is similar to what is recommended for overall health and reduced risk of many medical problems consuming an appropriate number of calories to achieve and sustain a healthy body weight and eating a wide variety of healthy foods (such as whole grains, fruits, vegetables, lean animal proteins, sufficient amounts of calcium, nuts, seeds, and beans/lentils) to provide needed nutrients.

When it comes to physical activity, both weight-bearing cardiovascular exercise and strength-building exercises can increase bone density in the years before peak bone mass and can help to sustain bone density in all age brackets. Strength exercises are especially important for small-framed, lower weight adults, since these individuals do not benefit as much from weight-bearing exercise. These activities and balance exercises can also reduce the risk of falls and resulting fractures.

Are you taking good care of your bones that will carry you through a lifetime?

Pam Stuppy, MS, RD, CSSD, LD is a registered, licensed dietitian with nutrition counseling offices in York, Maine and Portsmouth, N.H. She has also been the nutritionist for Phillips Exeter Academy, presents workshops nationally, and is Board Certified as a Specialist in Sports Dietetics. (See http://www.pamstuppynutrition.com for more nutrition information, some healthy cooking tips, and recipe ideas).

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HealthBeat: A lifetime of healthy bones - Seacoastonline.com

More than 795,000 people have a stroke every year in the U.S., according to the Centers for Disease Control and Prevention (CDC). The accidents can lead to limitations in communication, paralysis, and sometimes death. Common recommendations for avoiding strokes include regular exercise and a healthy diet, and thanks to new research, we can get even more specific about what type of diet could protect the brain.

A study published in the journal Neurology found vegetarian diets lowered the risk of stroke compared to people who ate meat and fish.

Researchers from Tzu Chi University in Hualien, Taiwan, studied two different communities, both of which encouraged vegetarian diets. About 30% of participants in each group were vegetarian, meaning they ate dairy and eggs but avoided meat and fish.

The first group consisted of more than 5,000 adults who were followed for six years, and the second group consisted of more than 8,000 adults who were followed for nine years. At the start of the study, participants were 50 years old on average and had not experienced a stroke.

After the six and nine years had passed, researchers analyzed the Taiwanese national database to decipher the number of participants who had at least one stroke in that time.

Of the smaller group, 32 people experienced ischemic strokes and only three of them were vegetarians. Within the larger group, only 0.88% of vegetarians experienced ischemic or hemorrhagic strokes, while 1.73% of nonvegetarians had at least one.

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This Diet May Reduce The Risk Of Stroke & Dementia - mindbodygreen.com

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Kelly Ripa has long been an open book: During her nearly two decades as a co-host of Live! the television personality has shared revealing details about her marriage to Mark Consuelos, their three children and all of the ups and downs that her family has gone through.

Ripa, 49, has also always been upfront about the important role that fitness and wellness play in her life, and she shared further details on her diet, workout regimen and wellness practices during a recent interview with In The Knows Gibson Johns while promoting her partnership with Persona Nutrition.

I work out seven days a week. And I try to workout an hour and a half a day, no matter what whether Im working or not, Ripa shared with us. If Im working, maybe Ill start it a little bit later or a little bit earlier, depending on what day of the week it is. But I am very religious about my fitness.

The talk show host credits her affinity for exercise for allowing her to maintain her signature high-energy presence on Live!

I think that energy begets energy, Ripa continued. There are people that say, You must hate working out! Its going to be so hard to push your way through [with that attitude], and I love working out. But its like developing a love for anything: You have to really practice it to love it. And, so, I found that years ago I really figured out that the more energy I put into the gym or left on the dance floor, the more energy came back to me.

Ripa exhibits the same discipline when it comes to what she puts into her body, as well. The host, who quit drinking about three years ago around the time that Ryan Seacrest joined her show, also maintains a relatively strict plant-based diet, allowing herself only the occasional cheat.

Ive cut mostly all animal proteins out of my diet, Ripa told ITK. Occasionally and I mean so occasionally, like childrens graduations occasionally Ill have a piece of fish. But I am pretty much mostly plant-based, and I love it. I feel that my energy level has improved so much since really having an alkaline plant-based diet.

The most recent addition to Ripas daily routine? The customized vitamins from Persona Nutrition that she takes daily. The science-based nutrition company takes results from a user-driven self-assessment and delivers monthly hauls of daily vitamin packs catered to that individuals needs.

For Ripa, its been a game-changer for her fast-paced lifestyle, especially when she considers the convenience of Personas service.

Its super convenient. I dont have to reach for 35 different things and try to figure out what Im supposed to take or when Im supposed to take it: Can I eat with this? Should I have this on an empty stomach? Persona does all of that for you with their assessment, she explained to us. They ask you questions about your life, your lifestyle, how much you sleep at night, what your diet is like, how much you exercise, what medications youre taking. And they figure the rest out for you.

It really is its the most convenient, simple-yet-effective thing Ive ever done in my life, Ripa smiled. They really try to figure it out for you specifically: What it is that is a gap in your nutritional program, [so] that they can fill that void for you?

Ripa credits Persona for improving her sleep patterns, but points to the inclusion of ginger in her daily vitamin packs to fixing some of the digestive issues that she experiences as a result of her early morning routine.

The biggest improvement in my overall well-being is that theyve added ginger into my supplements, and that has really been so beneficial to my stomach and my digestive health, she explained. Because I have such a plant-based diet, Im always suffering from being on the verge of exploding internally.

Learn more about Persona Nutrition here.

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Kelly Ripa made this 'super convenient' update to her morning routine - Yahoo Lifestyle

John Karangis, the executive chef of Shake Shack, says he usually wakes up at 3:30 a.m. This is by choice. The 48-year-old isnt rising and grinding at an unseemly hour to cook, concoct, and taste-test chicken, burgers, hot dogs, fries, and milkshakesthose are tasks he saves for later in the day. The crack-of-dawn start-time is because he cant stop himself from competing in marathons and triathlonsboth of which require a fair amount of early-morning training.

Karangis began cooking at an early age, including (illegally) at a restaurant at 13. He went to culinary school and came into the orbit of Danny Meyer, the founder of Shake Shack, who helped him launch a career in fine dining. So when Meyer and company came calling again, Karangis jumped at the chance to team back up. And in October 2018, he transitioned to his decidedly less high-end but equally tasty current job.

Karangiss journey as an athlete is a little more recent: it started 16 years ago, he says, as a bucket list one-off marathon turned into a lifelong hobby. Then he added training for Ironman triathlons to his regimen in 2014. Both forms of exercise are a welcomed respite from the sometimes not-so-healthy rigors of Karangiss day job, which does indeed feature the ingestion of a whole bunch of burgers.

In an interview with GQ, Karangis explains how he and his colleagues in the Shake Shack Innovation Kitchen try to maintain a healthy diet, and he explains why he really, truly craves Shake Shack every year after running the New York City Marathon.

GQ: Can you walk me through a typical day for an executive chef of a fast-casual restaurant?

John Karangis: I wake up at 3:30 a.m., and Ill have maybe a banana, some cashew butter, a cup of coffee, and Ill hit the road. I train one or two disciplinesswimming, cycling, or running. I usually start my exercise at 4:45 and do that as long as my schedule dictates for the day. Ill shower at home or the gym, grab a small recovery breakfast, and go to work. Im usually at work by 8, and leave sometime around 5 or 6. I try to be in bed by 10 p.m.

How often are you eating Shake Shack for lunch?

Part of our role in the Innovation Kitchen is to develop new recipes for Shake Shacks all over the world. Were constantly cooking and having tastings. Throughout the day, as a chef, youre cooking and tasting enough to get a sense of what works, what doesnt, while also being mindful of what youre eating. I try to integrate a salad lunch into the mix, especially if Ive got a big tasting with a burger or shake that day. I want to make sure Ive also got some grains, quinoa, greens, and a little dressing. But Im active during the work day and it kind of goes by so quickly that my lunches can vary. There are definitely days where my lunch is bits and pieces of whatever Im eating in the Shack. When I get home, my wife is a great cook, and whatever shes making, Ill eat. Then I try to prep my breakfast for the next morning to make my morning a little lighter.

Im not super regimented, but I try to be mindful of what Im eating. Theres a team of three of us, so well divide those tasting tasks up to make sure we each live a balanced lifestyle and were not taking in a ton of calories. My colleagues and I look out for each other, to be honest. Well say, okay, theres a big tasting tomorrow, heres what we need to do. But its also important to sometimes put ourselves in the shoes of a guest and experience something with the intent that we want them to experience it.

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The Real-Life Diet of Shake Shacks Executive Chef, Who Taste-Tests Burgers Between Marathons - GQ

If you have ever tried to lose weight then you probably know that it is not an easy task. Apart from following a strict diet and an intense workout routine, there are a few other things that can accelerate your weight loss process. We all know drinking sufficient amount of water is essential for everyone to stay healthy and fit. It is even more essential when you are trying to lose weight. Water carries essential nutrients to different cells and flushes out toxins from the body. A recent study revealed that drinking two glasses of water before each meal can expedite your weight loss process. The study The study was carried by the researchers of the Department of Human Nutrition, Foods and Exercise in the College of Agriculture and Life Sciences at Virginia Tech in Blacksburg. In the clinical trial, it was found that participants who drank two cups of water before each meal lost an average of 2 kilos or more weight in 12 weeks. The study was carried out on 48 adults in the age group of 55 to 75 years. They were randomly divided into two groups. Both the groups were on a calorie-controlled diet. However, one group drank two cups of water before every meal (three times a day) and the other group did not do it. The participants followed the same pattern for 12 weeks. After this period of time, it was found that people who drank two cups of water three times a day lost about extra 2 kilos of weight as compared to the other group who did not drank the water. Why drinking water helps When you drink water before the meal, you tend to eat less. You will automatically consume fewer calories and will lose more weight at the end of the day. The bottom line To reap maximum benefits and to lose weight quickly, you have to cut down on sugar and high-calorie drinks from your diet. However, drinking too much water can be dangerous for some people. In a rare but serious condition, it can lead to water intoxication.

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Weight loss: Drink 2 cups of water before every meal to lose extra kilos - Times of India

By Heather Cecilia Phanwar

If fitness is what you have in mind, then Kunal Mordani has all the answers to your queries. The director of Golds Gym, the worlds largest coed gym chain, says Shillong was an obvious choice as it is a sports and fitness loving city and people take to physical activities naturally. But the city lacked a world-class fitness stop and Golds Gym bridges the gap by providing complete fitness solutions with a scientific approach to health and fitness backed by the best certified trainers, physiotherapist and nutritionist. The gym has two nutritionists and physiotherapists each. The fitness destination here is the chains 123rd stop. It started here in 2017 and in these two years the response has been overwhelming. In an interview with Sunday Shillong, Mordani speaks about the gyms success story and fitness regime. Excerpts:

How many clients do you have? Do they complete the full membership period? Since inception, we have an average of over 600 regular members. Our retainership is almost 75 per cent as we keep our members motivated at all times and make fitness exciting with different variations of exercises.

Do dieticians have consultation sessions with clients before they start working out at the gym? Fitness assessment is the key for Golds Gym before starting the fitness journey for any of our member. A Body Composition Analysis is done as a client enrolls, which is later explained to the client. A complete fitness assessment questionnaire has to be answered by the member for effectively planning their exercise routine which also helps in knowing their medical history, drawing up a diet chart and apprising the clients on how to have a healthy lifestyle.

What kind of diet plan is given to the members? A balanced diet is an integral part for any individual who plans to stay fit. All the members who join our gym are given a basic diet regime according to their requirements. We also offer customised diet packages for a day-to-day diet plan at a nominal extra cost.

What kind of workouts do you offer? Do the clients choose what they want? Currently, we are offering a wide range of workouts While clients preferences are looked into its the trainers who have the final say. Workout in a gym is a serious business. It can have a negative effect on health if done without proper supervision and planning. The workout schedule is drawn up in a very scientific way after assessing the physical condition of the member and thorough consultation with the Golds Gym Team.

Do you assign trainer to each member? How long does one session last? We have dedicated zone-wise floor trainers who supervise all clients. We offer personal training programmes in which a dedicated trainer is appointed for a client for an hour to customise his workouts along with goal settings. The training session varies with different memberships and the workout schedule chosen.

Do your clients follow the diet that they are given? There are regular reviews of all the clients. Their progress is monitored every 45 days and if needed diet plans are re-evaluated. The clients are advised to follow the diet plan to get best results The dietician is always available for consultation.

How long does it take to become fit? How have your clients benefitted? Fitness is a never-ending journey A healthy lifestyle incorporates happiness and peace of mind. Regular exercise keeps a person in good stead but then there are clients who want to build a muscular body or someone who wants to shed kilos. A fit healthy body boosts ones confidence too. The results of our clients are spectacular We have clients who come to the gym for pain management and we are proud to share that we have helped them tremendously.

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'This is a fitness-loving city' The Shillong Times - The Shillong Times

American Heart Association "This was about breaking a family legacy of heartdiseaseand feeling good."

Michelle Emebo's doctor was just as shocked as she was to discover she had high blood pressure during her third trimester of pregnancy. Emebo says she was pretty healthy before becoming pregnant and had been exercising pretty regularly. She was motivated to prevent gestational diabetes and pass her glucose test at the end of her second trimester. However, once she passed the test, eating healthy became less of a priority.

"Once the test was over, my diet just went down the gutter," Emebo says. "I was eating Starbucks breakfast sandwiches on the way to work and then just kept eating once I got to work. I work at an academic center where there is always some kind of celebration, so it would be a donut here, a cupcake there." Emebo said she gained a healthy 10 pounds during her first two trimesters but put on almost 15 pounds in a matter of weeks leading up to her high blood pressure diagnosis. (FYI, healthy weight gain during pregnancy is typically between 25 and 35 lbs, but every woman is different.)

Emebo says her doctor was reassuring that her blood pressure would go back down to the 120/80 she was used to having after giving birth. She tried to cut back on the sweets, but between anxiety at work preparing for maternity leave, moving into a new home and her husband finishing residency, there was a lot of stress going on in her life that continued to impact her health. She said all she had the energy to focus on at the time was delivering a healthy baby and making sure her blood pressure didn't continue to trend upwards.

Turns out, Emebo's blood pressure didn't go down after giving birth or after breastfeeding. Her doctor put her on blood pressure medication after several months, but that didn't seem to have much of an impact.

"That's when I realized I'd had enough, that I was going to have to do something as far as exercise and diet," Emebo says. "I knew it was possible for me to get back to normal since I was there before pregnancy. Finally, a year and a half later, I started making a change."

Taking Control of Her Health

Emebo was a collegiate athlete and the natural first step towards a healthier lifestyle was bringing exercise back into her routine. The local mom's group she's a part of had a meetup at OrangeTheory Fitness one day, and she knew she needed to come back for more.

"I got my butt kicked that first class, but I thought, 'I need to be in here' and signed up for a membership that day," she says.

Changing her diet wasn't as simple, however. Emebo was attempting to eat the way she did when trying to lose weight for her wedding several years prior, and her methods just weren't working for her. She had her doctor refer her to a nutrition professional.

Emebo admits that nutrition was the hardest part for her. She says, "You don't realize how much convenience food is a part of your life when you have to change your schedule to cook and grocery shop."

As difficult as it was to start cooking more often, she says this is when she saw the biggest change in her healthand blood pressure. Emebo says her dietitian played an important role in teaching her portion control, cutting back on added sugar and sodium and learning new cooking methods. She started using spices and DASH seasonings to bring flavor to her meals without salt, and learned to caramelize sweet potatoes, so she no longer needed brown sugar to enjoy them.

Choosing a Lifestyle Over a Diet

Emebo was able to normalize her blood pressure and lose 20 pounds within six months, which inspired her to keep going. She lost 75 pounds and has kept it off after three years. Emebo says that while she could have lost weight faster, she was pursuing a healthy lifestylenot a restrictive diet or a number on a scale.

"I didn't have a goal weight," Emebo says. "Everyone would ask what size I wanted to be, but it wasn't about that. I would tell them 'whatever weight gets me off my medications and keeps me healthy.'"

Emebo continued to dial back on sodium and added sugar while increasing her intake of vegetables and other high-fiber foods. She also began meeting with a trainer to help her meal plan around her workouts as she was growing stronger in the gym.

"I never felt deprived in that year and a half, and that's probably why it took me a little longer to get to where I needed to be," Emebo says. "I enjoyed birthdays, holidays and my family's favorite foods, but if I could stick to healthy eating 80% of the week, I could feel good."

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Both of Emebo's parents have struggled with high blood pressure and survived strokes, so she knows her family history of cardiovascular disease puts her at increased risk.

'I really wanted it to be about my health, and not just physical health but mental healththis was about breaking a family legacy of heart disease and feeling good," she says.

Emebo also cut back on alcohol after participating in Dry January in 2018. She now reserves imbibing for special occasions and feels more energized than ever.

"I don't have anything against [alcohol], but I began to notice drinking a glass of wine at night made me sleepy in the morning and hungrier during the day. Once I cut out my glass of wine or two each week, it helped me get up in the morning and I wasn't having food cravings at night anymore."

Trust the Process

Today, Michelle is eating more carbs and calories to keep up with her workouts, while still being mindful of her intake of salt and added sugars. She says this health journey has really turned into a way of life for her and her family and has left her feeling empowered.

"There was a time where I didn't know what I needed to do to get healthy," Emebo says. "It wasn't until I realized i had to take control of my healthand it had to start today that I was able to realize it was possible to get healthy and that I really could do this. I've never been as fit as I am now since being a student athlete."

Emebo says she is surprised by how many people say they don't like their doctor, as finding the right provider who can encourage you in the right direction is extremely important for getting healthy. If you don't know your numbers, ask about your cholesterol, glucose and blood sugar levels and other metrics to figure out a game plan. She says if you don't start knowing where you are, you won't be able to move forward. She also says to be patient, as a health journey should be just thata journey.

"It's not an overnight thingespecially if you're a new mom trying to figure your job, marriage and parenting out," Emebo says. "A lot of people do not believe them when I say there was no secret potion. I just ate healthy food and did the exercises. Slow progress is still progress and that's what matters."

Michelle Emebo is part of The American Heart Association's Go Red for Women Movement.

Slideshow: Shannon lost 85 lbs. in 10 months with barely any exercise (Courtesy: PopSugar)

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This Woman Lost 75 Pounds and Got Off Her Blood Pressure Medication by Curbing Salt and Sugar - msnNOW

While you harp on metabolism all your life, there is also catabolism that we need to worry about (especially women once they touch 40s). As we age, the lean muscle and bone density in the body starts decreasing this process is called catabolism. Because of the decreased muscle mass, metabolism goes down too. In your 40s, you cannot get away with eating and working out the same way as you did in your 20s and 30s. The main goal in this decade is to reverse the catabolic process and make it anabolic, wherein you start building bone density and muscle mass instead of losing it. How? Eat right. The biggest misconception people have is that they need to starve or give up sugar to look good in their 40s. Quality is the keyword here. Instead of a commercial chocolate bar, look for high quality sweets like homemade halva, laddoos or kheer. Theyre made with whole grains and contain nourishers like ghee and dry fruits that make them a much healthier option than anything store-bought. Dont be fearful of food, at the same time, exercise portion control and dont go overboard. Eat till satisfied, but avoid bingeing. DONTS - Crash diet plans: While they may make you look slimmer in the short term, they will make you lose muscle mass and bone density, which just increases the problem. - Packaged snacks: They come with hidden sugars, salt and chemical compounds that your body finds difficult to break down. Instead of buying a jar of ghee or a pack of milk from the store, look for a sustainable farm that gives you high-quality products. - Breakfast cereals: We have a culture of eating hot breakfast, which is very satisfying. When we eat Western breakfast of cold cereal and milk, we dont get satisfaction, because of which we end up looking for a cigarette, coffee, or a muffin when we reach work. - Overeating: I always advise people to eat five spoons less than what they would have. Eat till you are satisfied, not stuffed and full. - Exercise: A combination of strength training and yoga is good as it will help to increase lean muscle mass and also accelerate fat loss. DOS - Stop dividing food into groups like fat, protein, carbs. Eat wholesome, home-cooked meals instead. - To reverse the process of catabolism, you need calcium as it is important for bone density, along with iron, protein and vitamin D. - Ghee, seasonal greens, whole grains like millets and single polished rice, sesame seeds, fresh vegetables and farm fresh dairy are all important. Munmun Ganeriwal, nutritionist and lifestyle consultant

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Manage your 40s - Times of India

The rugby league diet is our new feature where we give you an insight in to the eating habits of your favourite professional players, in partnership with Heaven N Health.

Heaven N Health co-owner and nutrition expertJosh Adamsonis our latest guest

When purchasing supplements ensure each of them have the tested for athletes logo on the packaging.

Multi-vitamins

Multi-vitamins are essential for anyone really, but a rugby players body probably needs them more so. They can be bought in capsule form and they contribute to the normal function of the immune system during and after intense exercise. They assist a healthy nervous system as well.

Vitamin B12

Vitamin B12 is a must for rugby players. It promotes the health of the circulatory and nervous systems and contributes energy to the body. It can also help prevent a type of anemia that makes people feel tired and weak.

Vitamin C (5g a day)

Vitamin C is one of the most important in a healthy, balanced lifestyle. It is necessary for growth and it contributes to the repair of all body tissues. It helps wound healing and the general maintenance of cartilage, bones and teeth. Basically, its just a very good antioxidant.

Omega-3s (4 a day)

Fish oils contribute to normal brain and eye development. If you dont eat much fish then fish oil supplements are a great alternative. Humans are incapable of synthesising Omega-3, so we need to consume then through dietary sources. The good fats in fish oils help to stimulate muscle protein growth and improve muscle mass, which is ultimately what a rugby player wants to do.

Aloe vera juice

Aloe vera is a rich source of antioxidants and vitamins that help protect your skin. It is also the perfect way to prevent or treat dehydration. Aloe vera juice is also full of good nutrients like vitamins B, C, E and folic acid. Another positive about aloe vera juice is that it helps your digestion run smoothly.

Heaven N Health is run by rugby league professionals the Adamson brothers, and provides healthy meals for players and supporters all over the UK. For more information, visitwww.heaven-n-health.co.uk.

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The RL diet: The five vitamins that are important to a rugby player - Love Rugby League