Kanchana Chitkhamma / EyeEmGetty Images

Over a third of Brits experience back pain every year whether its our busy lifestyles, bad postures or the other health issues, more and more people are experiencing back pain which is affecting their everyday lives.

Our modern lifestyles are usually to blame for the common condition, with many of us slouched over desks or phones for most of the day.

Most people will experience back pain from time to time throughout their lives. Often this is not a cause for concern.

So how can we treat minor back pain at home?

Prima spoke to Consultant Neurologist, Chris Chandler from Neurosurgery Partnership at Harley Street Clinic in London, who provides his advice for treating every day aches and pains.

Bad posture is one of the biggest causes of everyday back pain, so making improvements is crucial.

Practicing a good posture will help prevent and reduce common back pain, Dr Chandler explained.

Having a poor posture can result in poor muscle strength and stiffness which can exacerbate lower back pain. Being conscious of the way you stand or sit will help you to maintain a good posture.

Some of the most common bad posture mistakes include slouching, Donald Duck posture aka standing with your bum sticking out, and leaning on one leg while standing.

The NHS recommends a number of different exercises to correct certain common posture mistakes like planks, leg raises, chest stretches and seated rows.

This might seem like a no-brainer but the importance of exercise cant be over stated when it comes to keeping your back and whole body functioning normally

Regular exercise can really help to reduce everyday back pain, as well as prevent back pain, Dr Chandler said.

This does not necessarily have to be strenuous and can include yoga, walking and swimming. Keeping as mobile as possible will help alleviate pain and stiffness.

NHS recommended exercises for back pain includes pelvic tilts, back extensions and knee rolls.

Dr Chandler urged that the human skeleton is not built for long periods of sitting down, so excessive sitting can lead to back issues.

Standing desks are becoming more common in the workplace and one of the biggest benefits they have is on our backs, he said.

Klaus VedfeltGetty Images

The human skeleton is not built for long periods of sitting down so standing desks are an excellent option if your job involves sitting down for long stretches of time.

Reducing activity is a no no when treating an achy back.

Dont reduce activity in order to rest your achy back, Dr Chandler says.

As mentioned, gentle exercise will help get rid of everyday back pain. If you stay immobile, this could potentially worsen the pain.

If it gets bad, seek help. You cant solve all problems at home sometimes.

Dont suffer in silence with severe or persistent pain, Dr Chandler urged.

If youre struggling to cope with pain or its taking a long time to resolve, its time to speak to a doctor.

Theyll be able to rule out underlying causes and ensuring youre following the right management plan.

However, if you have lower back pain which lasts for more than 19 days, it should be evaluated by a medical professional.

This is particularly important if you have bowel or bladder disturbances or if you experience tingling sensations or weaknesses in one or both legs.

To find out more, listen to HCAs Health Fact vs Fiction podcast episode, Put Your Back Into It, where Chris busts myths surrounding pack pain.

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Read more here:
5 ways to get rid of common back pain - prima.co.uk

Sania Mirza Post Pregnancy Workout (Photo Credits: Instagram / Sania Mirza)

Indian professional Tennis player Sania Mirza posted glimpses from her post-pregnancy workout where she lost 26kg in four months. Sania wrote in her caption that she will post such videos on regular intervals to motivate women to get back in shape after pregnancy. Sania Mirza is indeed contributing to women empowerment as by her post she is inspiring women to get back to 'normalcy' after childbirth. In the video below you can see ace tennis star sweating out in the gym after giving birth to a very cute son whose name is Izhaan. Let us throw some lights on the diet and workout routine of Sania Mirza after pregnancy. Virat Kohli Workout and Diet: Indian Cricket Team Skipper is a Fitness Freak And These Videos Are Proof!

Sania Mirza married famous Pakistan Cricket team all-rounder Shoaib Malik on Apr 12, 2010. The couple was blessed with a baby boy on Oct 2018. Soon after her delivery, Sania got back to her workout routine. Post-pregnancy, she avoided heavy weight training and also due to her injuries and surgeries. Maria Sharapova's Birthday Special: 5 Times When Russian Tennis Star Gave Us Major Fitness Goals! Watch Instagram Videos.

Sania Mirza major exercise regime included plyometrics, endurance training, cardio and pilates. She spends time in the gym for around two hours daily in the evening where her workout starts around 7 pm. She dedicates her morning for the tennis practice session. She is also focussed on developing a strong core and also worked on her core. Since Sania Mirza is not playing matches these days, she avoids carb loading as carbohydrate act as a fuel for any sportsperson to provide energy. She prefers to eat gluten-free food. Her meals mainly include protein-rich diet which avoids soreness after a workout and also repairs muscles in the body. Meanwhile, let us have a look at the workout video of Sania Mirza post-pregnancy.

Sania Mirza Captions 'Mummahustles' in Her Post-Pregnancy Workout Video

Sania Mirza's Workout During Her Weight Loss Period

Sania Mirza Doing Pilates

Sania Mirza's Tyre Flip

Sania Mirza gained 22kg during her pregnancy and now after losing 26kg she indeed is giving tough competition to any hot Bollywood diva. Sania Mirza has not been seen in action on Tennis court for quite some time. There were speculations of her participating in US Open 2019, but she did not play. Looking at her improvement in fitness her fans can soon see her playing matches.

Continued here:
Sania Mirza Workout and Diet: How the Indian Tennis Star Lost 26kg in Four Months After Her Pregnancy - LatestLY

Visceral fat is a type of body fat deemed harmful because of where its stored in the body - the abdominal cavity next to many vital organs. When visceral fat builds up here, it increases a persons risk of health complications, including cardiovascular disease. So what can you do to reduce it? A poor diet can lead to high levels of visceral fat, so making changes to what you eat is key. One diet proven effective at getting rid of visceral fat is the keto diet.

Also known as the ketogenic diet, the keto diet is a popular low-carb diet which has been shown in many studies to reduce visceral fat - more so than low-fat diets.

The ketosis diet drastically reduces carb intake and replaces it with fat.

This puts the body into a natural metabolic state called ketosis, whereby the body begins to burn fat for energy because it doesnt have enough carbohydrates to burn.

One study involving 28 overweight and obese adults found those who followed a ketogenic diet lost more fat, especially visceral fat, than people following a low-fat diet.

The participants did this while eating roughly 300 more calories per day.

So what should you eat while on the keto diet plan?

Foods you may want to consider as part of the keto diet are:

Working in hand with the keto diet, eating plenty of protein can also help with visceral fat loss.

Studies have demonstrated how protein can help fend off hunger by increasing levels of fullness hormones, and also boost metabolism.

One study in 23,876 adults showed a higher protein intake was linked to a lower body mass index, higher good HDL cholesterol and a smaller waist circumference, which is a marker of visceral fat.

Alongside making changes to what you eat, its also important to regularly exercise if you want to lose visceral fat.

The most effective exercise for getting rid of visceral fat has been shown to be aerobic exercise.

An analysis of 15 studies involving 852 people compared how well different types of exercise reduced visceral fat without dieting.

The researchers found moderate and high-intensity aerobic exercises were most effect at reducing visceral fat without dieting.

Some experts believe supplements can help reduce visceral fat.

See the original post:
How to get rid of visceral fat: Best diet plan to reduce the harmful belly fat - Express

When it comes to weight loss, there is no single food or exercise that can help you get rid of unwanted fat from the body. The combination of the right food and exercise is the most effective way to lose weight. There are numerous small things that can speed up your weight loss process and one such ingredient is barley water. Rich in fiber, barley is counted under the category of whole grains like oats and whole wheat. Barley is quite healthy and is considered good when you are on a weight-loss mission. Nutritional value:Barley is a major cereal grain and is a nutritional powerhouse. Half a cup of cooked barley contains:

Calories: 96 Fat: 1 gSaturated Fat: 1 gCarbohydrate: 22 g Protein: 2 gDietary Fiber: 3 gSodium: 2 mgManganese: 1 mg

Barley water and weight loss It is true that barley water is high in calories, but very low in fat content. The fiber content in the barley water helps in easy digestion. It can make you fuller for a longer period and prevent you from getting indulged in unhealthy snacking, which is necessary when you are watching your weight.

Other health benefits of barley water 1. Lowers cholesterol Drinking barley water every day helps to keep your cholesterol level in control. The antioxidant properties of barley water help to get rid of free radicals from the body, which keeps you healthy.

2. Controls blood sugar level Barley water can also control your blood sugar level. This drink is quite beneficial for people suffering from diabetes.

3 Rich in vitamins and antioxidants Barley water is rich in vitamins and antioxidants that enable healthy cell growth. It is packed with folate, iron, copper, and manganese.

How to prepare barley water Ingredients:Barley pearls -1 cup Water -1.5 litres Lemon juice -2 tablespoonHoney -1 tablespoon Cinnamon stick -1

Method: Step 1: Add half cup Barley pearls in a pan. Now add 1.5 litres water and cinnamon stick in it and then let it boil.

Step 2: Let the pan be on simmer for at least 30 minutes.

Step 3: Turn the gas off and let the barley water cool for a while.

Continue reading here:
How to have barley (Jau) water for weight loss - Times of India

Losing weight is hard, but you know whats harder? Dealing with the numerous physical ailments and mental stresses that an obese body brings with itself. Being obese can lead to type 2 diabetes, heart diseases and even certain types of cancers along with developing anxiety triggers.

39-year-old Inder Joshi, who weighed 130 kgs, a couple of months ago, tells us that obesity comes with many health complications and your generic medicines can only subside these issues and not completely halt them. To get rid of them permanently, you need to take charge of your life by fixing the root causes of obesity a sedentary lifestyle with a habit of zero exercising and an excess consumption of junk food otherwise youre heading towards disaster at a very steady pace.

Inder recalls that being overweight caused him type 2 diabetes as well as depression. 24 months ago, I weighed 130 kgs and was not in the best shape of my life. So I decided to tackle my health issue head-on by changing my diet and lifestyle to lose weight. And by following the below weight loss plan and diet, I was able to lose 25 kgs in a very healthy and happy manner, and was also able to reverse my type 2 diabetes and get rid of depression.

"Weight loss is a combination of diet and exercise. However, diet plays a more important role than exercise in the weight loss process. You will see a drastic improvement in yourself if you follow this formula: 70 per cent focus on your diet + 30 per cent focus on exercise," he says.

The first thing I did in order to lose weight was get in touch with a professional nutritionist. I followed the diet they charted for me religiously and ensured that no matter what happens, I start working out for 90 minutes daily (60 mins cardio + 30 mins strength training) daily.

Inder also reveals that he is a pure vegetarian, and his diet was fairly simple yet very wholesome.

Breakfast A high-fibre smoothie made from a mix of milk, oats and almonds along with a banana, apple, and sapota (chiku)

Post-breakfast A glass of buttermilk

Lunch 2 plain wheat or ragi chapatis with one bowl of veggies and a bowl of yogurt

Evening snacks 1 cup of green tea, roasted chana

Dinner A big bowl of tomato soup

Post dinner 5 almonds + 4-5 walnuts

I started monitoring my food intake very vigilantly and also downloaded an app to help calculate calories, fats and protein percentages of any food items I was eating apart from this diet chart, he says.

QUICK READ: How many calories should you eat every day to lose weight?

"To burn the excess fat in my body, I ensured that I worked out for 90 minutes daily. This 90-minute timeframe was broken down in two sessions. The first one session was a 60-minute window dedicated to only cardio and the second one was a 30-minute window for strength training and ab workouts."

CARDIO 60 mins

-30 mins on the treadmill

-20 mins on the cross trainer

-10 mins on the spin cycle

QUICK READ: Best cardio exercises for fat loss

Inders strength training routine comprised 3 sets of light weight exercises. But if youre looking to really break a sweat with a killer strength training routine, you can follow this 3-exercise set made up of 5-10 reps, each:

-Kettlebell goblet squat

-Deadlift

-Bench Press

Inder followed 3 sets of new ab workouts on a rotation basis. But if youre looking for a sure shot way to get ripped, check out the best core exercises for six-pack abs, here.

I also hit a weight loss plateau in the middle of this journey. To get over it, I changed my exercise patterns and focused on my protein and fibre intake. I also upped my consumption of green tea and water in this phase.

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

I have been able to maintain my current weight by not deterring from my diet and workout routine, he reveals.

Focus on your diet to a T, exercise regularly and dont indulge in any cheat days. Your body is the only place you have to live, keep it healthy. There is no life without fit body.

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.

NOW READ

How to lose weight and build abs like this guy, who lost 25 kgs after being told you cannot do it!

A body weight workout is all you need if you're looking to gain muscle mass, without lifting a single weight

This is how many dates you can eat in a day to lose weight without feeling guilty

Continued here:
How to lose weight like this guy who lost 25 kgs on a pure vegetarian Indian diet plan - GQ India - What a man's got to do

Today, people have become more worried about their health and goto considerable lengths to stay fit and active. One of the essential thingapart from eating nutritional food is exercising regularly whether on your ownor by taking classes in fitness and well-being centers. The balanced diet thatyou take provides the required nutrients to your body, but you need toparticipate in some exercises even for a little while in a day to ensure yourhealth and reduce the chances of getting ill.

One of the best ways to control your body weight is by doing a physical workout, which also helps to build the muscles, provide strength, improve stamina and help a person sleep comfortably at night. There are numerous types of exercises, physical workouts, and weight training that a person can easily perform such as walking, jogging, indoor cycling, treadmill, push-ups, Squat, planks, dumbbell presses, skipping rope, aerobics, Pilates, and yoga. The many reasons why a person should exercise are

There are many different fitness centers and gyms where you can easily take up admission and make use of the facilities which includes exercising on machines, doing weight training, or taking yoga classes. If you are too busy with personal life with family or office work, then you can easily set up a small workout space in your home and purchase various fitness equipment and accessories. The common fitness products that most people buy includes weight training equipment, cardio equipment, resistance bands, dumbbells, and exercise machines such as treadmills and indoor cycling. There is simply much exercising equipment, and you have to decide what type of equipment or accessory would fulfill your fitness goals.

One of the tough things would be to decide between buying something new which you have never tried before. But it does not mean that you should not buy the things that interest you. Your budget also depends on the exercising equipment you wish to buy. If you want to spend moderately then, you can easily buy an exercise ball, a set of dumbbells, resistance bands, elliptical trainer or a treadmill. If you want follow a low impact physical workout then it is better if you get an elliptical trainer, a stationary bike or a treadmill. Some of the latest fitness products that you need to buy and which will help you fulfill the fitness goals are

The resistance bands have become quite popular and one of thebest solution if you are looking for strength training. The bands come in a varietyof sizes, lengths, and strengths. The best thing is that the bands are lightand can easily be stored and carried in your gym bag. The bands have variablestretch resistance and even heavy-duty ones. When you stretch the band, yourmuscle will have to work against the force; this helps to improve muscle andbone growth.

The balance boards are one of the favorites among many passionate fitness personnel and athletes. The boards come in different designs, and the most common one is a round dome with a domed side. The boards are compact and can easily be kept in your home. A balance board helps to keep the muscles align, improve the orientation of your body, and make you aware of the shifts and equilibrium of the body.

The world we live in is very advanced, and there are so many innovative products that can even help a person know about his physical fitness. The fitness trackers are one such modern devices which can be worn on the wrist and provide a range of information which includes walking or running distance, the steps you have taken, heart rate, swimming laps and even sleep patterns. There are many smart watches that have many fitness functions however you should buy dedicated trackers on which you can easily set and know about your fitness goals

The TRX trainer is a type of suspension training that is composed of yellow and black straps. The key thing of TRX trainer is that it this workout utilizes the own weight of the person instead of a person relying on different weights or machines. The TRX trainer can easily be used by people just starting their physical routines and even heavy powerlifters. The straps are easy to use and can be attached anywhere in the house

Weight training is incomplete without dumbbells, and it is also the best equipment that promotes the strength of muscles without any impact or stress. The modern dumbbells come in variety of colors, and weights. The heavyweights can be tough on your body which is why it is better to train on lightweights.

The kettlebells may sound similar to most people, but the dumbbells help in building muscle while the kettlebell helps you during aerobic activity. There are usually three weight categories to choose from (5, 10, or 15 pounds). The handles are quite comfortable and easy to hold

One of the physical activity which is quite common, andpeople love to do is pull-ups and push-ups. The multi-grip bar easily fits intothe door frame and can be used for different exercises, and it would not damagethe door frame.

One of the most popular and common exercising equipment is none other than a treadmill. Most of the houses have a treadmill because of it one of the only equipment on which people of every age can fulfill their fitness goals. The latest treadmills have digital screens which tell you the distance, speed and the calories you have burnt.

Excerpt from:
The Type of Latest Fitness Products That Can Help You Stay Fit and Active - Thrive Global

THERE is no one-size-fits-all approach when it comes to losing weight.

Every body is different, and so what works for one may not agree with another.

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However, there are some general rules that everyone needs to know before setting off on a mission to shed the pounds and blitz body fat.

And with so much info out there and plenty of misconceptions - from the keto diet to weight loss calculators - weve rounded up some dos and donts to help you reach your weight loss goals.

Here Marvin Burton, Head of Fitness at Anytime Fitness, talks The Sun Online through his key "dos and don'ts" when it comes to losing weight.

Don't be deflated by BMI scores - this is only a generic guideline and doesnt factor in muscle.

For example, the majority of the England Rugby team would be considered obese if they were to focus on this.

It is a reference point for non-active people and if you are regularly exercising, you are no longer the "average person".

Find ways to exercise that you enjoy and vary them.

Try bringing friends to exercise with or involve others around you - exercise is fun and motivating if you can include your family or spend time with friends.

It becomes a social part of your life.

Extreme diets/tablets/methods can create weight loss by causing to you to lose weight from vital areas and off-set your hormonal balance.

Therefore, once you stop these methods, you will be susceptible to putting on all of the weight, possibly more and find it much harder to lose body fat in the future.

Focus solely on weight. You also must factor the transfer from body fat to muscle and the improvement of visceral fat (around your organs) which are far more important to health.

Weight loss calculators help you find out exactly how many calories you need to be cutting out.

Losing weight involves many variables that can change from person to person, which means that everyone requires a different calorie intake.

Weight loss calculators, like the one fromBMI Calculator, help you calculate exactly what you should be eating.

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While this may not work for everyone and doesnt need to be stuck to strictly (this can limit enjoyment of food/diet), it is a useful guide to recommended calories and macros.

For example, we all enjoy a lavish cheat meal/day at the weekend and knowing your recommended weekly calorie target means youre aware if you need to scale back slightly during the week to account for your indulgent weekend.

Hundreds of celebrities may claim that the keto diet, which involves swapping out carbs for fats and proteins, have made them slim.

However, it limits carbs to the extreme while encouraging high fat intake in order to obtain the 'magical state' of ketosis where you burn more fat.

Instead, vary your food selections - healthy eating is only boring if you dont explore and search.

Learn new skills - cooking, baking and different food cultures will expand your knowledge of healthy eating and you will love finding new flavours.

Dramatic reductions in calories are not healthy and will leave you feeling tired, having mood swings, increase your stress levels and contribute to muscle loss (which isnt a good look).

Remember, you need a baseline level of calories for your organs and vital functions.

Also, muscle burns fat! The aim of every fat loss plan is to increase muscle.

Garmin's head of marketing and product Theo Axford told The Sun Online: "Using a fitness tracker, usually a wrist based one that monitors your heart rate and exercise, can be a great way of staying motivated.

"Seeing your progress can act as a huge motivator, helping you to stay on track on the tougher days by seeing how far youve come.

"Exercise usually comes as a part of a persons weight loss journey, whether this is a few hundred extra steps a day or taking up something a bit more vigorous like running."

Trying too hard is also the wrong thing to do.

If you are overreaching for your goal you will not allow time for your body to develop, your muscles to adapt and your body to repair.

Make sure you are having rest days and have recovery.

Spend time reflecting on your lifestyle and work towards removing the things that are holding you back.

Also, look at passive health - most people focus on the active part of health but your mental health and self-confidence will become a bigger influence towards your goals.

We see our reflection hundreds of times each day.

Changes to your body shape will always be occurring but you wont necessarily be the person who notices first.

So dont beat yourself up trying to see a difference after day one.

Instead, you could take front / side profile photos on week 1 and every 2-3 weeks later.

Or judge your body shape change by your clothes - are they getting easier to fasten? Do you have more room to manoeuvre?

Theo, from Garmin, added: "Sleep is incredibly beneficial for giving you the energy to exercise and to make better decisions, and has a huge impact on how charged your Body Battery is.

"While you dont necessarily need to get 12 hours, ensuring youre well rested can help keep you motivated.

"Fitness trackers again can help you stay on top of this, with the best trackers showing how restful your sleep is, how many hours youre getting, and providing advice on how to get better rest."

Being healthy and losing body fat is your ultimate goal.

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PUDDIN ON THE POUNDS Calls to slash sugar from foods bombs as many sweets get less heathy

But along every journey there are lots of micro points and barriers you will overcome.

Celebrate these and be happy that you are becoming accountable and achieving.

Anytime Fitness has over 160 gyms across the UK and is the UKs second largest private gym operator, with over 160,000 members. Visit http://www.anytimefitness.co.uk/2019 to claim a free day pass.

We pay for your stories! Do you have a story for The Sun Online news team? Email us at tips@the-sun.co.uk or call 0207 782 4368 . You can WhatsApp us on 07810 791 502. We pay for videos too. Click here to upload yours.

More here:
The dos and donts of weight loss from diet pills to calculators and keto - The Sun

Nick King had been overweight since his teens. As he grew into adulthood, the extra pounds came with himespecially once he was out of school and working. Now a 46-year-old lawyer living in London, United Kingdom, he drank a lot socially because of his work. Though he stayed active through swimming, he made bad choices in his diet, and work travel killed any chance at consistent, healthy eating.

Over the past twenty years, he never really weighed himself. He just felt unhealthy. At my heaviest I was lethargic, depressed, pretty unhappy, he says. I had no energy for my kids. Then he cracked some ribs during a business trip, which left him even more inactive. I had limited energy and was pretty depressed, he says. It was affecting my family life in a pretty serious wayIm not sure how they put up with me.

His heaviest, it turned out, was 275 pounds. His body fat was over 45 percent and he had a 51-inch waist. I want to be a positive role model for my kids, he says, and I wasnt. So I knew I had to act.

He started training with UP Fitness. Three days a week, scheduled around his job, he worked out with weights and resistance, along with high intensity interval training (HIIT). They started with moving the large muscle groupsleg presses, chest presses, lat pull downsand then worked into hitting less prominent muscles. But he also targeted his daily routines: he started walking more, aiming to hit 10,000 steps a day. Working in some long-distance swimming events (10 to 14 kilometers) two or three times a week helped increase his calorie deficit.

King also completely cut out drinkingwell, other than some special occasions and work events, where he kept his alcohol consumption in check. He had a high-protein, low carb diet, mixing meat and fish with fresh vegetables and salad. (Lunch, for example, might be chicken salad and a king prawn stir fry.)

In 44 weeks he lost 115 pounds. I have never felt or looked better, he says. Physically I am a different person. I just completed a swim in a relay across the English Channel, and I regularly run and work out or exercise. His family is happy not just that hes dropped the weight, but that, as he puts it, his outlook as changed. I suspect I am a happier person to be around, he says. He feels more balanced, happy to trade being inside at a bar for outdoor activities. Work colleagues whove always known him as overweight are still adjusting to his new shape.

His step is to build some more muscle mass. Hes still swimming, having just done an English Channel relay, and hes looking forward to an upcoming 40-kilometer event. He credits his trainer with holding him accountable for his progress and getting him to this place. It was the best decision I made, he says. I feel great and the results are more than I could have hoped for.

Read the original post:
How Swimming and HIIT Training Helped This Guy Lose 115 Pounds and Get Fit - menshealth.com

RELATED: Take care of your mental health by eating these four foods

A marathon is a long-distance race of about 42 kilometres. It originated with the legend of the Greek soldier Pheidippides, who ran 42km to Athens to inform the city of their victory at the Battle of Marathon. And in 1896, it was included in the first Modern Olympics.

Marathons are no easy task! The fastest marathon runners clock in at around two hours. Many experienced runners aim for a three to four-hour run. Beginners may even opt for a half marathon instead. Building your body to handle this challenge will take plenty of time and dedication. And while running and exercise will form the basis of your training, a proper diet is an extremely important aspect to consider.

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Long-distance running requires a different kind of diet compared to other forms of exercise. Diets designed for weight loss like the keto or paleo diet are designed to limit calories by decreasing carbohydrate intake. Diets for bodybuilding focus on high fat and protein intake and calorie management. For a marathon runner, their diet is built to efficiently use carbohydrates as an energy source, while utilising protein to build muscle for stamina.

A runner training for a marathon must manage their nutrition throughout their training period. Before training even begins, the runner must consider what kind of food theyll be eating all the way up to the run itself. For a long time, carbo-loading or eating a lot of carbohydrates before the race was considered the best way to prep for a marathon. But recently, more runners are emphasising the importance of protein in building muscle stamina.

Preparation for a marathon begins weeks and weeks before the race itself. For experienced runners, this period can be anywhere from 12 to 20 weeks. If youre a beginner going for their first marathon, take it slow and start your plan 10 months in advance. It seems like a really long time, but your body needs to learn how to adjust to running long-distance.

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The food you eat is essential to your performance at a marathon. What you eat and when you eat it will help your body handle the demands of a long run, as well as help you with recovery.

Here is a list of the best food for both beginners and experienced marathon runners alike:

Bananas are essential for runners. Theyre an easy source of carbohydrates and potassium, which prevents cramping. Theyre pretty easy to take around and can be easily incorporated into any diet.

More than just a breakfast staple, eggs are important for any athletes diet. Their high protein content and ease of cooking makes them indispensable for your pre-run training.

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Peanut butter is a good source of fat and protein. Its easy to eat and its a good source of vitamin E. Just make sure to get peanut butter without added salt or sugar.

Oats are a great carbohydrate source during your training. Oats get absorbed over a longer time compared to other carbs, and your blood sugar wont rise as fast. However, oats have a good amount of fibre, so its best to start cutting down on them closer to the day of the marathon.

Its important to have a reliable protein source at the core of your diet. Lean chicken breast provides a lot of protein and can be cooked in tons of different ways. Getting a lot of protein will help you build the muscle you need for your upcoming marathon.

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Youll want carbohydrates for your marathon, but not so much that youre bursting. A concentrated carb like pasta lets you get carbs you need without having to overeat.

Salmon is another excellent and healthy protein source with the added benefit of Omega-3 fatty acid, which is beneficial for your heart.

On the day of the marathon, take into account the food you eat before, during, and after the race. Each of these periods will require different kinds of food to help prepare and repair yourself.

What you eat before the marathon provides your body with the energy youll need to sustain yourself throughout the run. Its recommended that you eat a high carbohydrate, low fibre meal three to four hours before your run. Youll want something easily digestible so your body can quickly absorb it without much issue.

You need to focus on staying hydrated and having energy during your run. If you drink too much water, youll overhydrate which will hurt your performance. As a rule of thumb, try not to consume more than 600 mL of water per hour of running. That comes to around three to four sips every 15 to 20 minutes.

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With food, its good to get 30 to 60 grams of carbohydrates per hour. What you eat is up to you. A banana is good, but small snacks like raisins or jelly beans can also work and are easier to take with you. There are also gels designed for runners that you can eat during the marathon. If youre going to try something new, start incorporating it into your diet while training.

You did it! Its good to get a substantial meal with high carbs and high protein after your run. Theres a period of 30 to 60 minutes after heavy exercise when your body is most receptive to nutrient absorption. Use this time to get in 15 to 25 grams of protein and 50 to 75 grams of carbs to help your body recover.

RELATED: The pros and cons of a gluten or dairy-free diet

Link:
Marathon Runner Diet: Your Guide to the Best Marathon Food - Better Homes and Gardens

With over 64percentof Britons looking at different and quick ways to trim down and become slimmer its always hard to decide what diet plan to trust.But lookingto those who have already gone through the transformation could be a great way to find a diet that is successful and it can also give you the boost of encouragement to get you started. Reddit user ExNihi10, has recordedanincredible 15st 6lb weight loss transformation online for everyone to keep track of.

Starting with a simple change in lifestyle, ExNihi10 followed a low 20g daily carb Ketofood planand incorporated light exercise into his daily routine to achieve a fantastic, life-changing transformation in one year.

With a starting weight of 25st 7lb, ExNihi10 managed to transform into a whole new, healthier person with an end weight of 9st 3lb.

In the post, The Reddit user explained that it was a low carb diet plan and change in lifestyle that helped him change his life for the better.

He said: On the 27 September [2018] I decided to change my life for thebetter.

I was shown the Keto way and it was difficult at first but the best lifestyle change Ive ever made!

I went from size 44 jeans that were [too] tight to currently wearing a loose size34.

"By changing my [work] shift pattern, getting on the Keto diet plan and incorporating walking into my dailyroutine, Ihave changed my life for thebetter.

Several other Reddit users commented on ExNihi10s progress with one claiming [He] looks like a different person, awesome progress!

What is the Keto diet?

The Keto, or also known as the Ketogenic Diet, is a low-carb, high-fat diet that shares many similarities with the Atkins and other low-carb diets.

The Keto diet is an eating plan that drives your body into ketosis, a state where the body uses fat as a primary fuel source (instead of carbohydrates), says Stacy Mattinson, a motivational nutrition guru and healthy lifestyle blogger.

Many on the plan will eat less than 25 grams net carbs a day in order for their body to enter the fat burning ketosis state.

It is thought that once the body has reached ketosis,it burnsmore fat andhelpspeople get in shape much quicker.

On the plan the main foods you should be eatinginclude meat,fatty fish, eggs, butter and cream, cheese, nuts and seeds, healthy oils (such as extra virgin olive oil, coconut and avocado oil), avocados and low-carb veggies.

User ExNihi10stated that: "Determination and resilience is what will bring you success, [so] keepgoing.

"It's difficult at times, but worth it in the end."

More:
Keto weight loss: Man drops 15 stone in a year with a change in diet - what did he do? - Express