A lot of us are guilty of reaching for pasta or binging on bread.

But science is showing two-thirds of Australian adults are overweight or obese - and carbohydrates are often the culprit.

Watch the full story above.

After revolutionising our diets with his best-selling cookbooks, CSIRO scientist Professor Grant Brinkworth is here to give us a health overhaul.

More on 7NEWS.com.au

"The evidence is there now," Brinkworth said.

"At the CSIRO, we're all about delivering evidence-based programs," Brinkworth said.

"And the evidence shows that dietary plans that are lower in carbohydrates and higher in protein and healthy fats is not only an effective weight loss strategy, but much better for improving your blood glucose and heart health, and also reducing the amount of diabetes medication that you require."

"A lot of people really want to follow this sort of plan, but they're time-poor," Brinkworth said.

"So what we've done is create 100 new delicious recipes that are focusing on quick and easy options - so recipes that can be cooked and prepared in less than 30 minutes.

"There's also recipes that include less than 10 ingredients, so you can throw them together and make them really quickly."

"We know from evidence that all fats aren't equal," Brinkworth said.

"While some saturated fats still cause an increased risk of heart disease, it's actually the healthy fats - the mono and polyunsaturated fats like olive oil, avocado and oily fish - that can actually help to reduce your risk of heart disease."

"Our recommendation is still to exercise for about 30 minutes a day," Brinkworth said.

"But what we've shown with our research is increasing the amount of resistance exercise is a really effective approach to do with the CSIRO low-carb diet to improve your health."

Find out more about the CSIRO Low-Carb Diet: Quick and Easy recipe book here.

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CSIRO reveals why a low-carb diet and resistance exercises are the key to good health - 7NEWS

About one in eight U.S. women (approximately 12%) will develop invasive breast cancer over the course of her lifetime, according to BreastCancer.org. Even though it is common, there are steps women can take to help lower their risk of developing breast cancer.

This content is sponsored byMedStar Washington Hospital Center.

About one in eight U.S. women (approximately 12%) will develop invasive breast cancer over the course of her lifetime, according to BreastCancer.org. Even though it is common, there are steps women can take to help lower their risk of developing breast cancer.

There are certain lifestyle modifications that can help reduce womens risk for getting breast cancer, said Dr. Ami Chitalia, a medical oncologist at MedStar Washington Hospital Center. The lifestyle changes include eating a healthy diet, exercising regularly and maintaining a normal weight all of which have been linked to breast cancer risk, she said.

A healthy diet is one that includes whole grains, fruits, vegetables and lean meats. Still, allfoods are OK in moderation, Dr. Chitalia said.

So far, there is no clear link between breast cancer and red meat intake or sugar intake, she said.

When it comes to exercising to help reduce the risk of breast cancer, Dr. Chitalia recommends at least 30 minutes of aerobic exercise four or five times a week.

Limiting tobacco and alcohol consumption can also be a good choice when it comes to reducing the risk of breast cancer, Dr. Chitalia said. A study has shown an increased risk of breast cancer with smoking, but in premenopausal women only; however, other studies have shown this may not be true. Still, Dr. Chitalia says tobacco use is linked to other cancers and can complicate healing after a breast surgery.

Heavier consumption of alcohol, considered to be four or more drinks per week for women, has been associated with some breast cancers as well, Dr. Chitalia said.

In addition to lifestyle modifications, its also important for women to perform breast self exams and schedule routine mammograms.

Screening mammograms will not reduce a womans risk of developing a breast cancer, but it may help find a cancer at an earlier stage where treatment may be easier to go through and there is a better chance of curing the cancer.

Dr. Chitalia recommends that women perform breast self-exams on a monthly basis, ideally when their breasts are less tender and there are fewer changes to them like during a menstrual cycle.

Women who have a family history of breast cancer or a genetic mutation that may predispose them to breast cancer may want to do more to make sure breast cancer is not in their future. Women with a family history of breast cancer should talk to their physician about when to start screenings because they may be recommended at an earlier age than most women.

Women who carry a genetic mutation for an increased risk of breast cancer should work with their physician to determine the best screening and monitoring strategy for them. Also, they should get information about risk reduction surgeries.

There have been numerous patient success stories that Dr. Chitalias practice has been a part of, she said. Often women visit their primary care doctor or Ob/Gyn if they find a lump in the shower or during a breast self-exam. The doctor usually recommends the women get a diagnostic mammogram, an ultrasound, instead of a screening mammogram to expedite the process. And from there, the women are referred to Dr. Chitalias practice.

MedStar Washington Hospital Center can help reduce a patients risk of breast cancer with innovative technology and expert staff, Dr. Chitalia said.

We offer state-of-the-art equipment and imaging techniques including MRI guided biopsies, which are sometimes needed and are only offered at select imaging centers. In addition, we offer comprehensive care so that in case something is found, such as a breast cancer, we have a large multidisciplinary team including nurse navigators, radiologists, surgeons, radiation doctors and medical oncologists who focus on breast cancer such as myself, she said.

We also have dedicated breast radiologists who have expertise in reading breast imaging such as mammograms and ultrasounds. Above all, our nurses, technicians and staff are kind and caring and aim to make a patients experience as smooth and comfortable as possible.

Read more and listen to a podcast with Dr. Chitalia here.

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How women can reduce their risk of getting breast cancer - WTOP

Paul Hollywood is currently a judge on the cooking show, The Great British Bake Off, which he has appeared on for nearly ten years. Kicking off his career as a teen in his dads bakery, Paul has since worked as the head baker in a number of hotels. Although he samples cakes and pastries for a living, the successful chef has managed to slim down in recent years. He explained cutting back on alcohol and exercising regularly helped him get into shape.

Opening up about his transformation, Paul explained his weight loss journey began with plans to improve his health and shed two stone.

He opened up about how cutting back on alcohol and increasing his water intake helped him slim.

Speaking to The Sun, Paul explained: I don't have to go out now, I just drink water all day. I promise. It's helped shift a few pounds too.

As well as replacing alcohol with water, he changed his lifestyle by adding in exercise and trying to cut back on calories.

Paul revealed how getting the help of a personal trainer encouraged him shake up his diet and fitness routine.

In 2016, he told the MailOnline: Im on a healthy eating spurt right now. Im not thin but Im on my way there.

Its not a diet, Im just reducing my calorie intake and Im seeing a personal trainer and boxing and weightlifting about three times a week.

He previously spoke out to say he mixed boxing three times a week with weight training to stay fit.

However, the baker explained he did not completely cut out treats when changing his routine.

I dont like people who say you shouldnt eat cake or bread if you want to lose weight, he added.

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Paul Hollywood weight loss: Bake Off judge used this trick to slim - what did he do? - Express

In this article, we'll try to explain the basics of how to lose weight with fasting and also touch on what fasting is in the first place, is fasting safe, what can you eat when you fast and provide you with some fasting tips on how to start this type of diet, even today.

We can assume two things about people reading this article:

1. You are interested in fasting2. You would like to lose some weight

If it is the latter you are here, we also recommend reading our story on how to lose weight fast, which provide you with some handy tips about the topic. Let's not forget, we also covered keto diet basics with Bulk Powders before, as an alternative.

Exercising is also a great way to lose some excess weight and you've guessed it! we have things to say about that, too: we can help you to get into running with some super couch-to-5k training tips as well as resistance training plans, like our two-day push-pull plan or you can also try our beginner calisthenics workout plan.

Without further ado, let's get right into it.

IMPORTANT: if you have a history of eating disorders, have loads of extra weight, are pregnant or just concerned about starting fasting in general, please consult your doctor before you start fasting. it is always better to be safe than sorry, especially when it comes to health-related issues. Also, children are not advised to fast. Please be sensible.

Fasting is a type of cyclical diet regime

(Image credit: Getty Images)

To clarify, when we talk about fasting here, we mean intermittent fasting. Intermittent fasting is a cyclical calorie intake routine that alternates between periods of no food intake (a.k.a. fasting) and periods of calorie consumption (any other time outside the fasting period).

The most popular way of fasting is the 16 8 diet method, when you fast for 16 hours and only eat in an 8-hour window. There are other fasting techniques, like when people skip eating a day or two during the week and only drink. There are also more extreme versions which are not recommended for anyone who aren't familiar with the effects of fasting on their bodies and/or have health issues.

Fasting has been scientifically proven to be a useful tool for lose weight, if for no other reason, because you naturally eat less if you restrict your consumption for fewer hours a day. This will also give your body time to repair, since it's not preoccupied with the digestion and storage of food.

A balance diet is still very important, even if you aren't planning on fasting

(Image credit: Getty Images)

The most popular way of fasting is the aforementioned 16 8 diet method. This way, you reduce your calorie consumption window from infinity to 8 hours a day. For the remaining 16 hours, you can still drink water (and you should drink water, plenty of it), black coffee and green tea.

The easiest way to get into fasting is to introduce the concept to your body gradually. By not jumping right into it, you are more likely to stick with it and turn it into a habit, which will help you effectively keep down the lost pounds.

Start off by not eating anything from 8 PM until 8 AM the next day. With this, you are already limiting yourself to eat only for 12 hours a day, and even better, you will sleep through most of it.

Over a period of a week or two, gradually increase the fasting window from 8 to 12 hours, by adding an extra hour in either in the evening or the morning. The most common way is to do a 16-hour fast is to stop eating at 7-8 PM and finish it at 11 AM-12 PM the next day.

You can start fasting at any point, no need to wait until the 1 January. The sooner you start the process, the earlier you will see results. Easy as that.

Avoid processed food, bad carbs, unhealthy fats and added sugar

(Image credit: Unsplash)

It is recommended not to take in any calories during fasting, only liquids. Water is something you should drink anyway, but it is especially important to drink plenty of water when you fast. Black coffee and green tea are also permitted during the fasting phase, but don't overdo them. They both contain caffeine so over-consumption can lead to unwanted side effects.

As for outside the fasting window, there is no restriction of what you can or cannot eat, but it is recommended to avoid processed and fast food as well as excessive alcohol consumption. In general, try not to cut back on calories too much, especially at the beginning, to help your body adjust better.

Once you used to fasting, you can introduce other changes in your diet, like avoiding added sugar, food with high glycemic index, bad fats and so on. Try to plan ahead on what will you snack on when cravings arrive, because they will most definitely come at some point during the day. Protein and nutrition bars are a great way to combat cravings throughout the day.

Fasting is safe, especially if you don't go crazy from Day 1 (or ever)

(Image credit: Getty images)

Fasting is safe as long as you don't overdo it. If someone go from a high-calorie and high-sugar diet to not eating for 16 hours, they will feel dizzy and jittery, due to the withdrawal effects from their previous dieting habits.

As with any diet, be sensible when you start fasting. As mentioned above, try gradually increasing your fasting window and try not to cut too many calories from one day to another. By not eating for 8-12 hours, you will naturally take in less calories, without any other restrictive factors.

Once you are comfortable with fasting, you can try and switch to healthier diet overall. The key is, as before, to be unhurried with the process, and swap bad things out one at a time.

For example, instead of having a Mars bar, have a protein bar in the afternoon or instead of having a triple shot vanilla latte with extra cream after lunch, have a smaller cappucino. And of course, instead of having a side of fries, have some baked potatoes or even better, baked sweet potatoes.

By cutting added sugar out of your diet, you can also avoid the highs and lows you feel when you eat the sweet white substance. We'll discuss this in another article.

Start with some light exercising at the beginning

(Image credit: Getty Images)

It is safe to work out after the initial transition period.

It is not recommended, however, to start working out heavily as soon as you start your new fasting diet. This is especially true to people who go from a high-sugar diet to fasting. The withdrawal symptoms from taking less sugar is not a safe way to start working with heavy weights.

Light exercising is permitted even at the beginning, let it be some jogging or easy cycling. Again, it is important not to put your body under too much stress.

If you are planning on gaining muscle mass, you can still benefit from fasting, but probably not the 16 8 diet method. You might want to try going a day or two without eating a week, to rid your body from toxins. Ideally, fast on your rest days so it won't effect your performance in the gym.

If you would like to work out on fast days, take some BCAAs to aid muscle repair. BCAA powders and pills contain no calories and therefore won't break your fasting period. Needless to say, mix it water and not milk or milk substitutes.

Supplements like creatine and Nitric Oxide pills (a pre workout that contains no stimulants) are also safe to consume during fasting since they contain no calories either.

Fasting is an excellent way to lose weight and to rid your body of toxins. Even better, you naturally lower your calorie intake by not allowing yourself to eat whenever you want to. This can not only help you lose weight without much effort, it will also help you practice some discipline over your own body, keeping your mind in control over your cravings.

As with all dieting methods, being sensible is key when it comes to fasting. Don't try to change everything too fast; allow your body to adjust to the different requirements. If you would like to further aid your weight loss, you can also introduce some light exercising when you begin fasting, like easy jogging or light cycling, which in turn will also release serotonin on your body.

At the end of the day, it is all about achieving and maintaining a balanced lifestyle and bodyweight and reap the long term benefits of being happier and healthier.

Originally posted here:
How to lose weight with fasting: intermittent fasting can help you lose weight fast - T3

High blood pressure happens when the first of blood pushing against a persons artery walls is consistently too high. Over time, the force and friction of high blood pressure damages the delicate tissues inside the arteries. This can lead to deadly cardiovascular complications. Fortunately, making simple dietary tweaks can lower a persons reading, including eating a certain superfood.

Flax seed has long been a staple in European and Asian cuisines. According to a Canadian study published in the journal Hypertension, people who added 30 grams of ground flax seed to their diet every day for six months saw their systolic blood pressure (the top number in a blood pressure reading) drop an average 15 mm Hg and their diastolic blood pressure (the bottom number) an average eight mm Hg.

By comparison, people taking a placebo supplement had slightly increased systolic blood pressure while diastolic pressure remained steady.

A drop in systolic blood pressure is significant.

As Blood Pressure UK noted, systolic blood pressure - the highest blood pressure when the heart is squeezing and pushing the blood round the body - provides the best indicator of a persons risk of having a stroke or a heart attack.

The study researchers said the level of blood pressure decrease from adding flax seed could result in 50 percent less strokes and 30 percent less heart attacks.

Echoing these findings, a large review looking at data from 11 studies found that taking flax seeds daily for more than three months lowered blood pressure by two mmHg.

While that may seem insignificant, evidence shows that a two mmHg reduction in blood pressure can lower the risk of dying from stroke by 10 percent and from heart disease by seven percent.

The health benefits of eating flax seeds may be due to the fact that it is a rich source of fibre.

As the NHS points out, eating a low-fat diet that includes lots of fibre, such as wholegrain rice, bread and pasta, and plenty of fruit and vegetables helps lower blood pressure.

Aim to eat five portions of fruit and vegetables every day, advised the health body.

In addition to upping fibre, fruit and vegetable intake, cutting down on the amount of salt one consumes also helps to keep blood pressure in check.

The NHS recommends people aim to eat less than six grams (0.2oz) of salt a day, which is about a teaspoonful.

Exercise also plays an integral role in blood pressure control. As Harvard Health explained: A stronger heart can pump more blood with less effort. If your heart can work less to pump, the force on your arteries decreases, lowering your blood pressure.

According to the health site, regular exercise can lower a persons systolic blood pressure by an average of four to nine millimetres of mercury (mm Hg).

That's as good as some blood pressure medications, it added.

According to the NHS, adults should do at least 150 minutes (two hours and 30 minutes) of moderate-intensity aerobic activity, such as cycling or fast walking, every week.

Find out the best drinks to lower blood pressure.

Read more:
High blood pressure: Sprinkle this on your meals to lower your reading - Express

In our partnership with Dove, IMAGE is on a mission to change how women view beauty. Scars, stretch marks, lumps, bumps, curves and lines are all what make a body beautiful something that we want to see reflected everywhere, not just on the pages of our magazine and website. This month, IMAGE's own staffers are reflecting on their relationships with their bodies, and how they have come to view them as the beautiful things they are.

Edaein O' Connell is IMAGE.ie's Staff Writerand she has struggled with her appearance since she was a teenager. After focusing on her weight for so long, she decided she needed to make a change. It began to affect her life, but she was not going to let it.

I remember the exact moment I realised I had put on weight.

I was 13, a first-yearstudent in secondary school and completely naive to body image and all of the hangups it can bring. At a family party, a photo was taken on a disposable camera, the results of which I didn't see for weeks. When I did, I didn't even recognise myself. I had to ask my mom is this really what I looked like. She tried to dampen my concerns by calling me perfect and reassuring me it was only baby fat which would disappear as I blossomed.

That picture became the catalyst for a decade of self-loathing. It was the falling piece which started a domino effect of body issues, hang-ups and imaginary wobbly bits.

It was obvious from the offset that I was bigger than my friends. At discos, they would wear shorts and tank tops, while I hid my body under layers and coverups. Gaining attention from the opposite sex is quite important when you are a young teen, but I wasn't even gaining an inch. My friends, however, were dazzling.

Teenage years are winding roads of trials and tribulations. Mine was full of diets, exercise plans, binge eating and overarching guilt. I am one of the lucky ones. In the sense that my eating habits those periods of binging followed by rigorous exercising never turned into something more serious. They were periods which I regretted and once they hit, I knew all too well they had to stop.

Normal teenage rights of passage like summers spent at the beach never transpired for me because I wouldn't allow them to. The thoughts of bikinis sent me spiralling, and hell would have to freeze over before I would let any gaze sweep my bare legs. I hid and I hid from life. It wasn't until I was much older that I realised how much time I had wasted fixated on something so unimportant.

After one particularly intense spell of dieting, the issues I had with myself began to seep into everyday life and affect my relationships. Jealousy is a cruel disease, and as my self-worth dropped, the emotion of envy became almost overpowering. I hit rock bottom and told myself this was it. Life is for living and I refused to allow my emotional turmoil to affect my journey. The damage I was causing to my own life was too much.

I had to learn to love myself.

When I look back now, I feel nothing but sadness. I feel for this girl, who thought of herself as nothing and placed so much weight and importance on the image she saw before her. There were so many wasted days and opportunities many of which were steered by my inability to accept myself.

I went through diet after diet. I forced myself to complete food plans and torturous exercise regimes but I was never happy.

True happiness came from accepting who I was. This wasn't a false sense of approval. This was me looking in the mirror and saying "I like you. Wobbly bits and all". It didn't just happen overnight. Being my own friend and supporter took a long time and it is something I struggle with every day. Even now when a negative thought rears its ugly head, I have to stop myself. I stop and think of the parts of me I like and even love. The facets I am not too keen on are not there to hurt me but to make me stronger.

I now eat for fuel and exercise for headspace. The most freeing part of this is that it is on my own terms. I don't do it for anyone else but myself.

True beauty, the type that blinds, is embracing who you are. The dimples, the folds and the crooked smile are all a part of the puzzle which makes you. It might take a while to put the pieces together, but someday, they will intertwine. And you won't recognise the girl you left behind.

So the next time you feel down or blue, look in the mirror and tell yourself 'you are beautiful' and 'you are worth it'. Because you are. In my times of trouble, I wish I had done this more. I wasted so much time looking back at a girl who never smiled.

But I won't waste time anymore. This time the girl who looks back at me smiles back.

And she has never looked better.

As leading advocates for real beauty with a rich history diversifying the images of women portrayed in commercial media, Doves latest campaign is an empowering call to shatter unrealistic beauty standards. IMAGE recruited a group of women from different walks of life as part of Dove's project#ShowUswhich is doing the important work of filling the gaps between how beauty has been depicted for generations. With the goal of true inclusivity in mind, we can finally begin to expand societys definition of beauty.

Read more:During her recovery from an eating disorder, Vicky hired a personal trainer to rebuild

Read more:I was 11 when I got my first bald patch

Read more:My C-section scar is my badge of honour" IMAGE staffers explain why their bodies are beautiful

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Happiness is looking in the mirror & saying: 'I like you. Wobbly bits and all' - image.ie

The American Cancer Society cites statistics that indicate approximately 1 in 8 women will be found to have breast cancer during their lifetime. Almost 270,000 of those women will receive their diagnosis this year alone.

There is a broad spectrum of risk factors that contribute to breast cancer. Many of those, like diet, exercise and alcohol use, are controllable. Two that are not are gender and age. As women get older, their chances of being diagnosed with breast cancer increase, making annual mammograms more important than ever.

When should you have a mammogram?

Mammograms help us find and diagnose breast cancer early, while there are still treatment options available. Women who are 40 years old or older should have an annual mammogram, even if there are no signs or risk factors for breast cancer present. Annual mammograms are also recommended for women who exhibit symptoms or who have a higher risk of diagnoses. These risk factors include a family history of breast cancer.

Why are mammograms important?

It isnt an understatement to say that mammograms save lives. We have had the good fortune to help a large number of women receive treatment and go on to live happy, healthy lives after their mammogram indicated they were positive for breast cancer. Thats because mammograms help us find tumors long before they can be found by self-examination. Finding those tumors while they are still small makes it easier to treat and hopefully cure the cancer.

Additionally, annual mammograms contribute to womens piece of mind. As we mentioned, 1 in 8 women will receive a diagnosis of breast cancer. That means 7 of 8 will find out that they are not positive for breast cancer. Knowing that you arent will help you rest much easier than not being tested and having to wonder.

Women with denser breast tissue can benefit from 3D Mammography like that which will soon be available in Polk County at Polk Medical Center. 3D technology makes it easier for technologists and radiologists to read the mammograms, allowing us to be even more responsive to our patients needs.

What happens if my mammogram indicates a problem?

The first thing to remember is that, just because a mammogram isnt normal, that does not necessarily mean that you have breast cancer. Its likely that your doctor will request a biopsy if your mammogram shows a potential problem. The breast tissue sampled in the biopsy will be tested to see if it is cancerous. If its found to be cancerous, a personalized treatment plan will be developed.

What can I do to lower my risk?

There are certainly steps you can take to lessen the risk of developing breast cancer. For starters, its important to eat healthy and to stay active. Women who are overweight or obese, particularly after menopause, have a higher risk of a breast cancer diagnosis. A healthy diet and regular moderate exercise will help keep those extra pounds off and lower that risk. Thankfully, those two steps will help you improve your overall health, even beyond the risk of breast cancer.

Another step you can take is to limit your alcohol intake. Studies consistently show that a womans risk for developing breast cancer increases in step with the amount of alcohol that is consumed.

One of the mantras we live by at both Polk Medical Center and at The Breast Center at Floyd is that knowledge is power. The more you know about your own body, as well as the steps you can take to limit risk, the more likely you are to avoid a diagnosis. There are those factors, such as genetics, that are beyond our control, which is why monthly self-exams and annual clinical exams are so important.

Join us as we Say Know to Breast Cancer, not only in October, but all year long.

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Live Well Polk: When it comes to breast health, knowledge is power - Rome News-Tribune

High blood pressure is often branded the silent killer. This is because symptoms rarely reveal themselves until it is serious. If left untreated, the condition can lead to deadly complications such as heart disease. Fortunately, certain dietary decisions have been shown to lower a persons blood pressure reading.

One study found that adding whey protein to drinks significantly lowers blood pressure, reducing the risk of stroke and heart disease.

Research led by nutritional biochemist Susan Fluegel and published in International Dairy Journal found that daily doses of commonly available whey brought a more than six-point reduction in the average blood pressure of men and women with elevated systolic and diastolic blood pressures.

While the study was confined to 71 student subjects between the ages of 18 and 26, older people with blood pressure issues would likely get similar results, said Fluegel.

Whey protein is the protein contained in whey, the watery portion of milk that separates from the curds when making cheese. It is commonly consumed by athletes to boost their performance and increase their strength.

According to Terry Shultz, co-author and an emeritus professor in the former Department of Food Science and Human Nutrition, the findings have practical implications for personal health as well as the dairy industry.

Bolstering the findings, a study published in Circulation: Journal of the American Heart Association, suggested partly replacing refined carbohydrates with foods or drinks high in soy or milk protein may help prevent and treat high blood pressure.

Study participants who took a milk protein supplement had a 2.3 millimetres of mercury (mmHg) lower systolic blood pressure, compared to when they took a refined carbohydrate supplement.

Participants who took a soy protein supplement had a 2.0 mmHg lower systolic blood pressure when compared to the refined carbohydrate supplement.

Systolic blood pressure is the highest pressure when a persons heart beats and pushes the blood round their body, explained Blood Pressure UK. It is a strong indicator of a persons risk of having a stroke or a heart attack.

Key dietary tips

Reducing salt intake and eating plenty of fruit and vegetables offers a robust defence against high blood pressure.

According to the NHS, eating a low-fat diet that includes lots of fibre, such as wholegrain rice, bread and pasta, and plenty of fruit and vegetables helps to lower blood pressure.

Aim to eat five portions of fruit and vegetables every day, noted the health site.

It is also important to keep active, as the NHS explained: Being active and taking regular exercise lowers blood pressure by keeping your heart and blood vessels in good condition.

Regular exercise can also help people lose weight, which plays a key role in blood pressure control, notes the health site.

It added: Adults should do at least 150 minutes (two hours and 30 minutes) of moderate-intensity aerobic activity, such as cycling or fast walking, every week.

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High blood pressure: Add this supplement to drinks to lower your reading - Express

If you want to live a long and healthy life, one of the most important things to do is eat healthy and keep a track of your meals. Overindulging in food and vices almost always leads to sudden weight gain and even fatigue-ness.

32-year-old Ashish Balure tells us that he moved to the US in 2017, and in a new country, amongst new friends, he had no control over his eating habits. This led to not just a sudden weight gain but also multiple health issues. I moved to the United States for work, two years ago, I was living in company provided accommodations - hotels mostly. So naturally, during this period, I wasnt cooking my own meals. I made peace with whatever was readily available, think burgers and pizzas."

Plus, my job as a senior management consultant was very demanding. I was always on my toes as my work wasn't time-bound. After living like this (living on junk food and working at odd hours) for 8-9 months, I realised two things. One: I wasnt following good sleeping patterns. Two: Id become obese at 89 kgs with 29 percentage body fat. I had also become a very negative person and started having issues with my lower back."

"A constant feeling of fatigue and lack of energy would also prevent me from doing my daily chores properly. Gradually, this also started affecting my work! he recalls.

ALSO READ: Why am I so tired all the time?

To tackle these issues, especially the back pain, I reached out to chiropractors and doctors. Certain medicines prescribed by them did help me relieve the pain for some time, but more or less - this had become my lifestyle now! I used to also consume very little water, drink a lot of sugary juices along with very sweet tea. And, I think, all of this started showing on my body by way of fat and aches.

ALSO READ: Here's how drinking water at regular intervals can help you lose weight and increase your metabolism

Finally, what led me to a fitter path was a conversation with my wife, followed by a conversation with a friend in Mumbai. While my wife helped me understand why I might be feeling low and mentally frustrated all the time, my friend criticised me for my belly fat. That was my trigger and motivation to lose weight."

"I looked in the mirror and observed my body, only to realise that I was the destructor of my own life and the excess fat was taking a toll on my health. This very day, I decided to rewrite my lifes narrative by working out, losing weight and channeling a positive attitude with the help of the below plan."

To lose weight, the first step I took was - write down goals for each aspect of my body and transformation, and read it every day! Post which, I started working out at home for a month before enrolling myself in a gym. I did this to ensure my consistency in regard to my workout routine."

"This is what my home workout routine included: 10 reps of push-ups + 10 reps of free style squats with a gradual progression.

When I finally joined a gym, I started working out 6 days/week. And on the seventh day, I played football, cricket or went swimming to burn daily calories.

ALSO READ: Heres how many calories you can burn by swimming for an hour

After 1.5 months of consistently being able to follow up on my workout routine, I enrolled with a personal trainer for 8 weeks. Together, we created a workout and diet plan to benefit my overall health."

"Essentially, the idea to enrol with a personal trainer was to improvise my form while lifting weights so I could achieve a desired output. We also set up a realistic goal of reducing my body's fat percentage by 6-7 per cent in those 8 weeks. Heres what that diet and workout routine plan looked like" -

Balure followed a simple 6-meal diet plan and also upped his water intake to 3-4 litres a day.

Meal 1: 1 serving Oatmeal with Almond milk and Cinnamon + 12 cup Blueberries

Meal 2: A blow of Greek Yogurt + 12 bowl Fruit

Meal 3: Chicken (around 150 grams) + 1 bowl of Rice + 2 portions of any Green Vegetables

Meal 4: 15 Almonds + low-carb Protein Bar

Meal 5: A cup of Tea and 3 Whole Eggs

Meal 6: Chicken/Fish/Tofu (around 150 grams) 2 portions of Vegetables + half a bowl of Rice

ALSO READ: Heres how dry fruits and nuts can help you lose weight

I created an entire weight loss workout plan with my trainer, which was based on my body type. My body type is an endomorphic in nature, which means I gain fat very easily, so doing HIIT and heavy weightlifting were the best approaches for me to get lean.

Flat Bench Press

Incline Bench Press

Decline Press

DB Flies

Matrix Treadmill Sprint 30s

Shoulder Press

Split Squat Jumps

Plank

Ropes

Ball Slams

Wall sit

Ball pass

Lat Pulldown

Asst. Chin up

T bar/Barbell Row

Low Row

Plank

DB Crunch

Side Plank

Lying Leg Raise

Over the Mountain

Mountain Climbers

Bicycle Abs

Russian Stack

Squats

Lunges

Quad Ext

Calf Raise

Goblet Squat

Weighted Box Step up

Glute Kickback

Opposite arm Opposite Leg

Split Squat

JumpsIce Skaters

Wall sit

Crab Walks

Stiff Legged deadlift

Hip Adduction + Abduction

Exercise ball ham curl

Ham String Curl

Ropes or Burpees

Push ups

Sit ups

Lateral Raise

Close grip push-up

Biceps Curl

Shoulder Press

Superman(s)

Shoulder Press

Lateral Raise

Reverse Pec Deck

21's

Hammer Curl

Forearm Curl

Biceps Curl

Skull Crusher

Close Grip Push ups

Rope Cable Ext

Triceps Pushdown

Running 3 kms

Swimming

Each activity was done for 3 sets with increasing weight size in multiples of 20. The first set comprised 25 reps, second - 20 reps and the third one comprised 10 reps.

The biggest challenge for me on this journey was to be able to finish these sets after the personal training was over. I had to mentally push myself to finish 25 reps. But, believe me, its all a mind game! If one decides to do it then you can really do it! The first few days were hard, but after that my mind started directing me in the correct direction to finish the required sets and reps.

I have been able to maintain my current weight by completely curbing processed sugar, oily food and junk food from my diet. This also includes aerated drinks. Even the tea that I drink now is sugar-free.

I also indulge in one cheat meal per week. Cheat meals help the body restart and follow a diet routine even better. People often confuse a cheat meal with cheat day where they eat anything for an entire day - this is wrong.

Gautam Buddha once said, To keep the body in good health is a duty, otherwise we shall not be able to keep our mind strong and clear. Going by this saying, if you want to lose weight and maintain it, you should treat it as a duty. This will help you stay consistent and get a desired result.

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

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A Belgian Navy frigate conducting exercises in the Irish Sea was tracked by Afloat days in advance of a visit to Dublin Port and in the run up to this week's Brexit Deal finally struck in Brussels, writes Jehan Ashmore.

The frigate BNS Louise-Marie (F931) under Commander Coppieters de Gibson had carried out crew training exercises off Lambay Island in the Irish Sea in addition to waters between Wicklow Head and the Lln Peninsula, north Wales.

Also engaged was the Irish Naval Service UK built L George Bernard Shaw (P64) which took part in the PASSEX training exercises with BNS Louise-Marie as the frigate transited the Irish Sea en route to Dublin Port for the five day visit. These exercises allowed the INS to practice core naval skills and ensure interoperability.

Following completion of training, BNS Louise-Marie, a former Dutch Navy Karel Doorman-class frigate berthed in Dublin on Sunday. The visit was to enable crew rest and recreation and an opportunity for Pierre-Emmanuel De Bauw, Ambassador of Belgium to Ireland to pay a visit on board and meet the crew.

On the frigate's final day in the Irish capital on Thursday (the Brexit Deal was announced), this aptly coincided with an event organised by the Belgian Luxembourg Chamber of Commerce in Ireland. The BLCCIE's guest speaker, John J McGrane, director-general of the British Irish Chamber of Commerce, spoke about Brexit and the need for vigilance over future EU-UK relationships.

In a week of intense political negotiations in mainland Europe, commuters here at home using the Tom Clarke (East-Link) bridge would of observed the naval visitor berthed at the port's North Quay Wall Extension. At the stern on the aft deck was a NATO frigate helicopter.

Commissioned into service in 1991 as HNLMS Willem van der Zaan, the frigate had a career with the Royal Dutch Netherlands Navy until decomissioned in 2006. Three years later the frigate was renamed BNS Marie Louise by Queen Paola of Belgium. The frigate's homeport is at the Zeebrugge Naval Base.

Today, Afloat.ie tracked the naval vessel off Fishguard Bay in south Wales. Arriving this morning to Fishguard was the ferry Stena Europe, recently returned fresh from refit in Turkey. The country (a member state of NATO) is spread across two continents, Europe and Asia.

By early this afternoon the BNS Marie-Louise had departed Welsh waters and likewise the Stena Europe had headed west-bound into the St. Georges Channel. The frigate was astern of the Rosslare 'Europort'bound ferry albeit at some distance away.

As Afloat previously reported there have been discussions to develope a service linking the Irish Europort with mainland Europe through the French port of Le Havre.

See the original post:
Belgian Navy Conduct Exercises With Naval Service On Irish Sea In the Run Up to Brexit Deal - Afloat