Though he didnt win the UFC middleweight championship in his last bout,Kelvin Gastelums performance in a narrow decision loss to Israel Adesanyain April in one of the great fights of the year proved that if nothing else, Gastelum is a legitimate BMF.

Now, its Nate Diaz and Jorge Masvidal who are going to meet on Saturday in the main event of UFC 244 at Madison Square Garden in New York on Saturday (10 p.m. ET, PPV) for the Diaz-inspired BMF, or Baddest Mother[expletive], belt.

Gastelum proved to be one of the scariest BMFs one may ever find during that loss to Adesanya. The proof positive, for those who somehow havent seen the compelling back-and-forth battle, is all the fighters who called Gastelum out in the aftermath of that bout.

The one who got him is Darren Till, who is moving up from welterweight after consecutive losses to Tyron Woodley and Masvidal to face Gastelum at middleweight in the co-main event.

The Till bout doesnt seem to do much for Gastelum, who is ranked fourth at middleweight. Till is ninth at welterweight and coming off back-to-back defeats.

But Gastelum has plenty of motivation to fight, not the least of which was his failure to so much as make it to the weigh-in at UFC 205 in New York when he was supposed to meet Donald Cowboy Cerrone in a welterweight bout.

That failure led to his move to middleweight, where hes carved a big reputation with a win over former champion and UFC Hall of Famer Michael Bisping as well as over Jacare Souza.

The loss to Adesanya in what will probably be the Fight of the Year did a lot for his reputation, as well. But Gastelum needs no extra motivation.

Ive come to New York with a lot on my mind, Gastelum said. A few years ago, I was supposed to fight Cowboy and I didnt make it. This is a place so many fighters want to come to to compete and I didnt do it. There are a lot of motivations for me. Im looking to go out and make a statement in this fight, both to give the New York fans a show they didnt get but also for my own, personal reasons.

Till is the guy and thats fine; its just too bad hes the guy in my way. When were locked in that cage, its going to be a real fight.

Kelvin Gastelum throws a punch at Israel Adesanya of Nigeria in their interim middleweight championship bout during UFC 236 at State Farm Arena on April 13, 2019 in Atlanta. (Getty Images)

Gastelum is looking to put himself back into position for a rematch with Adesanya. Though his teammate, Henry Cejudo, told TMZ earlier this year that Gastelum had a staph infection and that he wasnt anywhere close to 100 percent when he fought Adesanya, Gastelum didnt want to go down that path with Yahoo Sports.

He said fighters are rarely at 100 percent when they compete and had nothing but compliments for Adesanya.

I was expecting a war, although I was thinking I was going to go in there and overwhelm him with my power, Gastelum said. But he was a lot more durable than Id given him credit for being before. Man, he gained my respect after that fight.

We both leveled up. He did just as I did. I feel like theres a bond that will never be broken and I have a lot of respect for him.

Gastelum said he has a lot of respect for both Diaz and Masvidal as fighters, but has mixed feelings about the belt.

UFC president Dana White created a belt specifically for this match that he and actor Dwayne The Rock Johnson will unveil Friday in New York. Johnson will put the belt around the waist of the winner on Saturday.

Though the BMF is supposed to be a one-off, even if its not, Gastelum isnt all that interested in fighting for it.

Before I was a UFC fighter, I was a UFC fan and I get the promotional side of it, he said. Its really cool from a fans standpoint, I think, and I love the promotion behind it. From a competitors standpoint, I just dont know. I go, So were making up belts now? You want to win a belt because of the history and the prestige it has and who had it before, and this is something that doesnt make sense. These are two guys who have over 20 losses combined and so its not a real thing.

I love it from a fans standpoint but I dont really think that much about it as an athlete. Im focused on winning my fights and getting myself back to a title shot.

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Shakib''s absence will act as a motivation for us: Mahmudullah

New Delhi, Oct 30 (IANS) Ravaged by controversies, the most impactful being star player and regular Test and T20 captain Shakib Al Hasan being suspended by the ICC for failing to report corrupt approaches, stand-in skipper Mahmudullah Riyad said on Wednesday that they will not focus on what has happened and move ahead. He added that Shakib''s absence will act more as motivation.

A 15-member squad arrived in the national capital a day after Shakib was suspended from all cricket for two years, with one year of that suspended, after he accepted three charges of breaching the ICC Anti-Corruption Code on Tuesday.

Bangladesh will be playing three T20 Internationals in New Delhi (November 3), Rajkot (November 7) and Nagpur (November 10) and two Tests in Indore (November 14-18) and Kolkata (November 22-26).

"We have to play with our heart for the country," Mahmudullah was quoted as saying by the ESPNCricinfo.

"I think this (Shakib''s absence) will work as motivation for us. I think there''s no greater honour than playing for the country. The responsibility to lead the side lies with me, so I will try to give it my all," said the T20 skipper and a veteran of many battles.

India will start as overwhelming favourites and Mahmudullah admitted that it will be a tough ask.

"The statistics don''t lie. It is a tough ask, but it is not impossible. We have to perform as a team, and ensure we take advantage of every opportunity."

Bangladesh will be without opener Tamim Iqbal also who opted out of the tour in the aftermath of the players'' strike.

Senior player Mushfiqur Rahim said the team will without doubt miss Shakib but at the same time it is an opening for a youngster to stake a claim.

"Definitely, I will miss him (Shakib), since we have played together for so long," Mushfiqur said.

"It is tough to play without him as he is the No. 1 player. If someone was injured for a year, which could have been anyone, then it would have been an opening for the younger players. It is a challenge to beat India in their home turf but a challenge also means an opportunity," he added.

Bangladesh T20I squad: Mahmudullah (c), Liton Das, Soumya Sarkar, Mohammad Naim, Mushfiqur Rahim, Atif Hossain, Mosaddek Hossain, Aminul Islam, Arafat Sunny, Al-Amin Hossain, Mustafizur Rahman, Shafiul Islam, Mohammad Mithun, Taijul Islam, Abu Hider Rony.

--IANS

dm/bbh

Disclaimer :- This story has not been edited by Outlook staff and is auto-generated from news agency feeds. Source: IANS

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Eddie Pepperell isn't a complex man. He's not a starving artist nor an enigma wrapped inside a riddle. He is not an international man of mystery nor a trafficker of life's philosophical highways and bi-ways. Instead he enjoys a hot meal, a good laugh, and, most of all, making his nearest and dearest friends' lives an absolute living nightmare. Just ask Martin Kaymer.

On Friday at the Portugal Masters, Pepperell revealed that his chief motivation this week isn't, in fact, winning a golf tournament, but instead traumatizing his friend on national television per the conditions of a little round two wager. Friends, can't live with 'em, can't kill 'em.

In case you're watching this without volume in the stall at work, Pepperell and Kaymer agreed to a bet stating that if Pepperell beat Kaymer's score on Friday, he would apply for the two-time major champ to appear on First Dates, a reality dating show in England where participants go on a first date at London's Paternoster Chop House and, at the end of the episode, have to decide if they would like to see each other again. The goal, as Pepperell states, is to find Kaymer his life partner, which he alleges his dear friend so desperately needs. What a guy that Eddie Pepperell.

The bad news for Kaymer? While he shot a respectable one-under on Friday, Pepperell, driven by his romantic designs, fired a five-under 66, and now sits atop the leaderboard alongside Brandon Stone. The good news? At least he'll get a good steak out of it...

RELATED: Eddie Pepperell cant stop, wont stop roasting Bryson DeChambeau for slow play

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Eddie Pepperell's primary motivation at the Portugal Masters is finding love for Martin Kaymer - Golf Digest

Andy Ruiz Jr says he will envisage Anthony Joshua trying to take his kids cereal to motivate him ahead of their crucial heavyweight rematch on December 7.

The Mexican produced one of the greatest upsets in boxing history back in June, stopping Joshua in seven rounds at Madison Square Garden to become the unified heavyweight champion of the world.

After stepping in as a last-minute replacement for drug-shamed Jarrell Miller, Ruiz made a mockery of the pre-fight odds when he climbed off the canvas to knock the overwhelming favourite down four times and deliver his first professional defeat.

AJ has the chance to reclaim his WBA Super, IBF and WBO titles when he locks horns with Ruiz again in a pivotal Saudi Arabia rematch labelled Clash on the Dunes.

But the new champion isn't planning on handing the belts back to Joshua, revealing his extraordinary motivation technique on the Hotboxin with Mike Tyson podcast.

When asked by Iron Mike what goes through his head before a fight, Ruiz said: Im just like damn man, the guy in front of me, hes trying to rip my head off, hes trying to take my kids Cheerios away from the kitchen, their Cornflakes.

Im mostly just thinking about them, because I dont wanna lose and I dont want them to be disappointed.

At the end of the day, I just fight for my kids and my family.

Tyson then asked what his childrens friends at school say about his monumental success.

Im like a superhero, especially to my kids, Ruiz replied.

At least they can say my Daddy can beat your Daddy up or something.

So yeah, theyre really happy man. Theyre really blessed.

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Tyson was recently critical of Ruiz, who was ridiculed for his chubby physique prior to the win over Joshua.

There have been rumours he has lost weight. I dont like that, he told Parimatch.

I believe losing the weight can affect power sometimes.

If its not broken, dont fix it. He did well at that weight, so he should stay at that weight.

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Andy Ruiz imagines Anthony Joshua stealing his kids' cereal as motivation for rematch - Daily Star

CEDAR FALLS Taylor Lujan captured a special moment on his phone.

Occasionally, he will glance at the picture of Northern Iowas Drew Foster lifted into the air by Panthers assistant Randy Pugh after winning the 184-pound championship in March. The notable accomplishment ended a 19-year title drought.

Emotions resurface for the three-time national qualifier from Carrollton, Ga., including the excitement he had for his teammate and the disappointment of not achieving his own objective.

The goal is to be a national champion, said Lujan, a senior who is fifth in trackwrestling.coms preseason national rankings. You put months together and the burn hurts a little less.

It reminds me we can do it here. It brings back old feelings.

Fosters run to the top of the podium provided proof of the possible in the UNI wrestling room, transforming an aspiration into a tangible feat. Now, the bar has been raised for this years Panthers team, which opens the season ranked 12th with three All-Americans and six wrestlers with national tournament experience.

For me, its hard not to think about how last season ended, having a national champion and how I feel like weve used that momentum moving forward, said Doug Schwab, who enters his 10th season as UNI head coach. We have a great senior class that I think has raised the level of our program. We had a great senior class last year that raised the level of our program.

Being a national champion isnt just coach speak or a tagline. The Panthers witnessed one of their own do it. Someone they may have taken down or beaten in practice.

I still remember in the tunnel all those guys kind of crowding around him and hugging him and you could see it in their eyes, Schwab said. There was a difference. Not that they think its going to be easy or handed to them, but we can win a national title at UNI. You can do that.

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It will not be 19 years again. I know that. I know what I see in the room. I know the work guys are putting in. I know the belief they have in their preparation, in themselves, in their teammates and the program.

Three-time national qualifier and 2017 All-American Max Thomsen said Foster elevated the program to a new level. UNI is more visible, becoming one of just seven NCAA Division I programs with an individual champion in 2019.

Thomsen has pictured his name being added to the list of titlists below Foster and expects more to come.

Its a little bit of extra motivation to see a 2019, Thomsen said. There was kind of a big gap in there, which you dont want for a program. Its time to start making that a tradition and getting a 2020 champ, a 2021 champ, 2022 champ and so on.

UNI tied for 13th at the NCAA meet, posting a 7-5 dual mark and going 7-1 in the Big 12.

Bryce Steiert joins Lujan and Thomsen as a three-time national qualifier. He is the lone returning All-American from last season, placing eighth at 165. Lujan has reached the 174 quarterfinals each of the last two seasons, finishing one victory shy of the podium. Both are bumping up a weight class this season.

Thomsen placed fifth as a freshmen, but didnt place as a sophomore or junior. Fellow Union Community prep Jacob Holschlag is returning from a knee injury that kept him out all of last year. He earned All-America honors in 2018, placing fifth at 197.

Jay Schwarm (125) is a two-time national qualifier and transfer Keegan Moore qualified at 184 for Oklahoma State in 2018.

The level of the program has been raised and it has to continue to raise, said Schwab, adding he is waiting for someone to emerge as the top wrestler at 157 and 165. There will be no drop off.

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We have a group of guys in there that are ready to load that chamber back up and fire back out.

The Panthers also have an influx of young talent that could make an impact. Freshmen Drew Bennett (133) and Michael Blockhus (141) are coming off strong redshirt seasons and could contend for spots. Kyle Biscoglia had a strong campaign and could push Schwarm at 125.

We have the deepest team that Ive had, Schwab said. When you start to look at matchups a little bit, you start to look at weight classes, you start to look at battles youre going to have within the room, it gets exciting.

You start to see the level of ability that guys have you get excited. You start to see the things we talk about and preach, being selfless, giving back to one another, leaving the program at a better place, I see that happening with all of our guys.

Comments: (319) 368-8679; kj.pilcher@thegazette.com

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UNI wrestlers motivated by Drew Foster's national championship - The Gazette

Join driver Conor Daly and host Jim Ayello as they wrap up the 2019 IndyCar season. Clark Wade, Clark.Wade@Indystar.com

INDIANAPOLIS Ed Carpenter has made a living out of seeing what others dont.

Standing in front of dozens of strangers, wearing his blue and white Preferred Freezer Services fire suit, the IndyCar veteran plays a short clip from the camera in his car of the opening lap at Pocono Raceway. Eyes are glued on the cockpit of Carpenters No. 20 machine as the video watches him weave and jockey for position on the backstretch.

And all of asudden, the ringing of Carpenters car dulls to low roar. He weaves down onto the grass and smoke blurs the feed.

The present-day Carpenter pauses the video and turns back to the crowd of buttoned-up business types who have spent their day at Thursdays TEDxIndianapolis speaker series event listening to a climate scientist, an investigative journalist, a criminal detective, a disability rights attorney and others detailing the world from their point of view.

As drivers, were trained to look as far ahead down-track as we can, he explains. So Im guessing when you all were watching that, you didnt realize there was an accident happening until you heard the car slowing down.

But for me, I see a little puff of smoke (in frontof me on the track), and my eyes are trained to know that shouldnt be happening on a straight-away during the first lap. That tells you something is wrong, and that puts me into survival mode. I have to find a way to get myself and my car through the incident.

Ed Carpenter (20) of Ed Carpenter Racing during the Indy 500 Drivers Meeting at the Indianapolis Motor Speedway on Saturday, May 25, 2019.(Photo: Matt Kryger/IndyStar)

He rewinds the video, and the crowd, almost in unison, sighs as they notice this time a blue car nearly climbing the fence, seconds from the initial spark of the crash. On race day, of course, Carpenter cant be allowed any such hindsight.

His talk, the final one of the series on Sight was designed to be instructive to diehard race fans and fringe observers alike an exclusive look into how one of the states most famous homegrown racing veterans, a stepson in the sports most famous family, reached his level of acclaim, while so many other drivers come and go.

But his 13-minute monologue and Carpenters details provide a deeper look into the inner-workings of one of IndyCars unique personalities.

Its not typically something Id agree to do, he explained afterward. They just caught me on the right day, I guess. Its something different, and I knew it would be outside my comfort zone.

Its Carpenters way of saying that the prospect of speaking in front of a small auditorium of people is what gets the steely racing veterans blood pumping. His hair was perfectly coifed as he strutted onto the stage and broke into tales of growing up in Illinois, moving to Indiana and first racing on tracks that could fit inside his teams headquarters in Indianapolis, but Carpenter was nervous.

In a car, youre in there alone with your helmet on. In a way, were performing, but were in our own element, he said. The people in attendance, though, arent right in front of you. Thats a different type of performing.

I was sitting in the green room beforehand, and I dont know if its because I had the racing suit on or not, but my wife said, Youre acting like you do before the start of a race.

Carpenter was always wired a little differently. He explains how, growing up at school, he had to weather the constant bullying of kids who participated in more traditional sports and would make the whirring noises of a racecar at the lunch table whenever hewalked by.

And that disdain for what he felt for so long would be his future followed him to college, a slight he holds onto still to this day.

Early in my time at Butler in the business school in an intro class for all majors, this professor gave us an assignment called our five-year success plan. There werent many guidelines, he tells the crowd. It was simple: Where do you see yourself in five years, and how are you going to get there?

Boom, easy. Ive got this. Naturally, I wrote about racing. I know what I want to do, and I know what my goals are, and I ended up getting a D on the paper, and the professor puts a note on the paper: Its nice to have dreams, but you need to be more realistic.

Maybe he was a bit off. He reached the IndyCar series in four years instead of five.

Ed Carpenter (20) of Ed Carpenter Racing during Carb Day at the Indianapolis Motor Speedway on Friday, May 24, 2019.(Photo: Kristin Enzor/For IndyStar)

From here, Carpenters presentation takes off. He starts to rattle off the numbers that illustrate the strength of his career as a driver and team owner, one built on longevity. There have been 777 different drivers in the 500, he explains. 65 have won a pole, 18 of them twice and just 10 three or more.

He's one of those 10 but he's also one of two in that group who've never come away a champion. Carpenter calls going the rest of his career without a victory in the Greatest Spectacle in Racing one of his two biggest fears.

Not winning the 500 and not making my family proud, he lists. I dont fear what could happen in a racecar. What we do is dangerous and risky. People can lose their lives, but I love what I do, and that makes it all worthwhile.

Before he finishes, Carpenter asks audience membersto close their eyes and take a slow, deep breath in and out.

In the time it took for that little exercise, I lost the Indy 500. That three seconds or so is the difference between me standing here today as an Indy 500 champion and being a second-place finisher, he says. But Im not done fighting.

And its that unique vision, the ability to dissect the flashing lights inches from his face and the action taking place a quarter-mile down the road from him, that propels Carpenter nowadays. As a driver and owner, his schedules are finely tuned with a half-dozen managers who have been with him since the beginning of his team to work as a buffer when necessary. He balances his kids hockey practices and a speaking project like TEDx with meetings about signing prospective drivers for his namesake team, which can have a lasting impact on the next decade of Ed Carpenter Racing.

The ability to keep a finger on those things in the present and whats far, far down the road is a juggling act hes mastered, and it all comes from his thousands of hours spent in a racecar.

In the car, youre constantly looking at stuff on the steering wheel while also keeping an eye on everything around us. Theyre fluttering around all the time, but you know whats supposed to be happening, if something ever does thats abnormal, youre going to see it instinctively, he said. I never look at the flag stand over the course of a race, but I always see the white flag waiving. Any time something is different than 90% of the time you go by something, you notice that change.

Perhaps one Memorial Day weekend, hell catch a checkered-flag waving out of the corner of his eye.

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Ed Carpenter's unique vision created an IndyCar veteran. Now, he's driven by one thing: a 500 win - IndyStar

How the changes impacted her life and health

The pounds dropped off of Snita, losing three stone to weigh in now at eight stone. To top it off, Snita received her blood test results shortly before her 50th birthday which revealed she was no longer within the diabetic range.

Snita now considers herself a running addict and regularly runs 5ks, 10ks and half marathons. Later this year, she will take part in the iconic Simplyhealth Great South Run, part of a series of mass participation running events which has partnered with Diabetes UK, to encourage more people to become more active.

Snita is effusive in her praise for the impact running has had on her life and recently delivered a talk, with the help of Diabetes UK, on the life-changing effect it can have on other people living with diabetes.

The impact running has had on my life has been huge. If I hadnt joined my running club and got the support Ive had from my coach and the rest of the group I wouldnt have kept it up.

Running has really helped my diabetes by getting me fitter and forcing me to address my diet, which together have helped me diabetes enter into remission.

Snita has been running medication-free for 19 months now and as well as running the Simplyhealth Great South Run later this year, has also recently completed half marathons in London, Liverpool and Dublin.

She feels happier, fitter and healthier now than she has since her 20s and is determined to continue challenging herself. Its been a real journey which Im still on and I feel like a changed person.

I have so much energy and do so much more in a day than I ever did before. Its been truly life-changing.

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Type 2 diabetes: Women puts her diabetes into remission by doing this activity - Express

Post Diwali detox: Hydrate yourself and exercise regularly to detox the right way

It's finally a wrap for the festive season so far. Well, at least almost a wrap until Christmas and New Year festivities begin! Many of you might have binged on mithais, chocolates, deep fried foods, and really there is nothing to feel guilty about this indulgence. Festivals are meant to be celebrated with full fervour, without any worries and guilts. All you need right now is a good detox plan that can help you get back on track at the earliest. Exercising, eating foods that are light on the stomach and getting proper nutrition is probably the perfect way to get a post-Diwali detox.

Whenever we talk about detox, many people think that starving yourself or going on liquid diets is what will get you go on a liquid diet. However, this is only going to land you in nutritional deficiency, fatigue, tiredness and mood swings.

Also read:Know The Best Time To Drink Water To Lose Weight

The fastest and most efficient way to get a detox after Diwali or any kind of bingeing (even done on weekends), is simply to resume your regular eating habits, include all food groups in your diet, have a balanced diet and exercise regularly.

Elaborating more on myths about detox is nutritionist Nmami Agarwal in her blog shared on Instagram. According to her, not only does getting a detox rejuvenate you, it also helps in managing your weight and remove the toxins from your body that interfere with proper metabolic function.

Detox totally depends on what you eat. You need to eat the right kinds of food in right proportions and at regular intervals for getting a proper detox, informs Nmami. Eat more fruits, vegetables and have have healthy meals that are light on the stomach. Humble and nutritious meals like dal rice or khichdi are perfect options for a post-Diwali detox.

Going on a detox does not mean that you need to starve yourself for losing weightPhoto Credit: iStock

Also read:Proteins For Weight Loss: 5 Myths That You Must Stop Believing

Once in a while, getting a detox can help in cleansing your system. But, once the goal is achieved, you need to focus on living a healthy lifestyle with a good diet and regular exercise. Detox should be not your excuse to indulge more often.

Now this is something that people most-commonly resort to for quick weight loss. However, quick weight loss can have a negative effect on your metabolism and the weight is likely to be bounced back quickly. Carbs and fats are important macronutrients for your health and weight loss. Instead of cutting down on food groups, you should focus on having a nourishing and balanced diet while practicing portion control.

Include all food groups in your diet for a healthy detoxPhoto Credit: iStock

Also read:5 Tips To Make Intermittent Fasting Work For You

Losing weight is a part of getting back on track for your fitness. But getting a detox does not mean losing weight alone. It involves catching up on your sleep, getting rid of recurrent acidity, bloating, gassiness, headaches and hydrating yourself to name a few.

Thus, it's time to stop feeling guilty and head to the gym for a nice and refreshing workout for the perfect post Diwali detox.

(Nmami Agarwal is nutritionist at Nmami Life)

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

Get Breaking news, live coverage, and Latest News from India and around the world on NDTV.com. Catch all the Live TV action on NDTV 24x7 and NDTV India. Like us on Facebook or follow us on Twitter and Instagram for latest news and live news updates.

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Want To Detox After Diwali? Know These Myths And Facts And First - NDTV News

Jodie Prenger showed off her singing abilities when she won the chance to play Nancy in a West End production of Oliver! on the TV show, I'd Do Anything. She has since appeared in shows such as Spamalot and Shirley Valentine as well as making a guest appearance in Waterloo Road. Tonight she's a contestant on hit BBC show, Pointless Celebrities. Jodie previously took part in weight loss reality show The Biggest Loser which saw her shed an incredible 8st 7lb in just six months. What did she do to slim down?

When taking part in the show, she shrunk from 18st 2lb to a much healthier 9st 9lb and a size 10.

Although she has not kept all the weight off, Jodie picked up some healthy habits which have kept her trim.

Jodie was initially put through an intense fitness routine where she carefully monitored her diet and exercised for up to three hours a day.

The singer admitted she has gained around three stone back but she has accepted the routine was not sustainable.

Jodie said: Ive never ever been thin but, for most of my life, its been one of the things that I wished for.

It was only after doing the show that I realised that I was never ever going to be able to keep that amount of weight off and have a life.

She managed to find a balance which helped her keep a healthy lifestyle without being too restricted.

Its true that I lost eight-and-a-half-stone in six months by eating three meals a day and exercising more than three hours a day. There was no magic pill," the actress added.

I went from not being able to run a mile to jogging 12 miles a day and I proved to myself that it can be done.

But I found it hard to keep weight off, and its never helped that I am partial to a cheeseboard and a bottle of Prosecco.

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Jodie Prenger weight loss: Actress & Pointless star shed an impressive 8st with this trick - Express

A healthy diet plan and exercise routine can be key when trying to lose a few pounds. Before embarking on a diet, some Britons may worry they will be left feeling unsatisfied and hungry. However, reaching for the snack drawer does not need to get in the way of their results, a nutritionist explained. These are the top snacks to eat to lose weight and burn fat.

When picking something to snack on, not all treats are created equal and slimmers should try and avoid those high in sugar, nutritionist for USN, Shona Wilkinson said.

She told Express.co.uk: Sugar gives us empty calories and contributes to weight gain.

Sugar makes our food taste great, gives us a quick boost of energy, and makes us feel good, but when consumed frequently it can have negative effects on our health and well-being.

Instead of tucking into a sweet treat, slimmers can pick from a list of healthy foods which will leave them feeling full and less likely to pile on the pounds.

Blueberries

Shona said: Good options can include blueberries, which are high in antioxidants - amongst the highest of all fruits - and low in sugar relative to other fruits.

Avocado

Avocados are rich in healthy fats, especially the monounsaturated fat oleic acid, which is associated with heart health, she explained.

Avocados also contain good levels of vitamin E, as well as carotenoids substances that can have antioxidant and anti-inflammatory benefits in the body.

Oatcakes

Slimmers can enjoy these by topping with half an avocado or teaspoon of raw almond butter.

Shona explained: Oatcakes provide a slow release of energy; and almond butter contains healthy fats, protein, and good levels of minerals including calcium, magnesium and manganese, which are all necessary for strong bones.

Pumpkin seeds

Having a handful will help slimmers feel full as well as giving a good boost of protein.

Pumpkin seeds are high in zinc, which is necessary for the health of the immune system, healthy fertility, our sense of taste and smell, bone strength and many other aspects of health, Shona told Express.co.uk.

They also contain good levels of vitamin E, which has a role in healthy skin, fertility and as an antioxidant, amongst others. Pumpkin seeds are also a good source of protein.

Protein bar

She said: Choose your protein bar carefully. You dont want one that is low protein and high sugar!

Opt for one that is low sugar and high protein, preferably with a high fibre content and no palm oil.

Combining dieting with an exercise plan will speed up results and some will burn more calories than others.

Exercises including squash, running, martial arts and rugby can burn nearly 1000 calories in an hour, according to research.

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Weight loss diet: Eating these common foods can help burn fat fast - what are they? - Express