Jessica Simpson has become an expert at dropping her baby weight fast. Now, her former diet coach Liz Josefsberg reveals the tips she shared with Jessica to help her slim down and keep it off.

Jessica Simpson, 37, welcomed baby number three, herdaughter Birdie Mae Johnson, in March 2019 and famously dropped 100 pounds of baby weight in just six months. Of course, it wasnt her first time dealing with postpartum weight loss. When she was slimming down after her first two kids Maxwell, 7, and Ace, 6, Jessica hired nutritionist Liz Josefsberg to help her learn how to eat right for her body.

The celebrity nutritionist, who spoke to HollywoodLifewhile promoting her new line of CBD products and how they may help with weight loss, told HollywoodLife EXCLUSIVELY, During the time I worked with Jessica following the birth of her first two children, she was following Weight Watchers. She spent well over 6 months working off weight from her first and second pregnancies. She ate regularmeals throughout the day. Usually three times and a snack. The key forJessicawas moderation and learning to indulgeintelligently.

Liz also revealed that Jessica drank a lot of water and explained why its so important when it comes to losing weight. Hydration is a secret weapon for weight loss. In my book Target 100 I urge people to get in at least 100 ounces per day. Which might seem like a lot, but it is right for our bodies. Staying fully hydrated while losing weight is critical. Much of the overeating we do is mistaking thirst for hunger. If we can keep our bodies, which are made up of over 60% water, hydrated, they burn calories and metabolize food at an optimal rate!

According to Liz another reason that Jessica is so successful at losing her baby weight is shes found a simple way to get moving every day. Jessica loves to walk. She gets out almost every day to hit at least 10,000 steps. She loves it because she can do it anywhere, she can do it with her family and it helped her lose weight after every baby.

Liz, who works with clients across the country, has recently started using CBD, short for cannabidiol, in her practice and she explained to HL how it may help with weight loss. In my experience CBD helps my clients feel less anxious and stressed out. It takes an edge off and relaxes themto begin to feel like they are more in control and can make better food decisions. Much of the overeating that my clients do is due to stress and anxiety.

Eating food releases serotonin to reduce stress in the moment. They have created bad habits around using food to reduce stress.If I can get them to take CBD regularly they report feeling much calmer and less stressed. Less stress equals less stress eating and therefore lower body weight!CBDcan reduce muscle soreness. For my clients attempting to increase exercise to assist with weight loss, this can really help them as they push their bodies to new levels of exercise.

I also encourage clients to use CBD is for enhanced sleep. Getting better, more quality sleep leads to lower weight as well because when we dont get good sleep and feel tired all the time, we tend to overeat to try and stay awake. If I can help get clients sleep in line they will start to see more weight loss results.

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Jessica Simpsons Nutritionist Shares The Exact Diet That Helped Her Lose 100 Lbs. So You Can Try It - Hollywood Life

Fitness guru Joe Wicks talks to Liz Connor about why so many New Year diets fail - and how we can create a healthy new mindset in 2020 instead.

January usually happens like clockwork: a slew of new self-help books, articles and slimming blogs encourage you to 'be your best self', often by adopting a radical new diet that promises to blitz those spare inches around your waist for good.

The problem is, many crash diets encourage periods of miserable fasting and cutting out sometimes entire good groups overnight, and demonise food to the point where you're whole relationship with eating can be under threat.

According to fitness guru Joe Wicks - who has successfully helped thousands of people to lose weight - staying on these restrictive diets for a long period of time is often unrealistic and unhealthy. Even if you do lose weight initially, it's not unusual to gain it again (plus even more, in some cases) before the spring comes around.

Thankfully, attitudes around diet culture are changing. A new survey commissioned by recipe box company Gousto (gousto.co.uk) has found two-thirds (68%) of UK adults believe the one-size-fits-all model just doesn't work.

So, how can you shed those excess pounds in a safe and effective way? We asked Wicks to give us some quick tips...

Why should people avoid restrictive diets in January?

"It's the time of year now where everyone wants to make changes to their life, whether that's with exercise or food, but the last thing you want to do - especially if you're someone who really loves food - is to go on a low-calorie diet," says Wicks, 33.

"Sure, it will work in the short-term and you'll probably lose weight on the scales, but emotionally it's going to absolutely ruin you. You're going to be so exhausted, you won't enjoy it and it's not going to be a sustainable approach.

"Try to think about a long-term vision, as opposed to a quick crash diet. Incorporate it with exercise and cooking with fresh ingredients at home; you're much more likely to succeed throughout the year."

Why do people fail at New Year's diets?

"Because they're awful, aren't they? Dieting is normally all about how little you can eat and how much exercise you can do. When you combine those two things, it effects your sleep, your mood and your energy levels.

"If I could give you one tip, it's to focus on getting yourself moving instead. I always tell people to start with 15-20 minutes a day of exercise at home; this will get your energy levels up and your self-esteem boosted. Exercising is going to have a massive effect on your food choices and your ability to go into the kitchen and cook yourself something healthy.

"Trying to do everything all at once is a bit much," he adds. "Focus on fitness first, and the rest will hopefully follow."

What other tips do you have for those looking to lose weight this year?

"Have a look at your portion control. I'm not saying to count calories, but to keep your plate to a healthy size. The good thing about exercise is that it elevates your mental health and your mood so much that you don't want to go and put junk food in your body afterwards.

"Meal prepping is one of the best things you can do too. If you leave the house without food, you're going to grab options on-the-go, which will likely be unhealthy convenience food.

"That's fine to do once or twice a week, but if you're doing it a lot, you're never going to truly know exactly how much you're consuming. The simple act of making some overnight oats for breakfast, or a salad for lunch can make a huge difference over time when it comes to staying lean."

What are you favourite ingredients for healthy eating?

"I really think it's great to have chopped tomatoes, coconut milk, curry powder, spices and tins of lentils, pulses, grains and beans in your cupboard. With these key ingredients, you can make really amazing veggie curries, or you could throw some chicken in there for some extra protein. Rice is also a great staple for making quick stir-fries after work.

"There's no magic fat-loss food; it's all about getting a good balance of everything and getting lots of fruits and veg in your diet.

"It's good to be a bit intuitive with it - ask yourself what foods make you feel energised and healthy? Don't think you have to jump onto a certain diet because everyone else is doing it."

Do you follow a flexitarian diet yourself?

"Yes. I eat a lot of veggie meals and with Gousto, I get four recipe boxes delivered per week that I can make at home. Three of those will be vegetarian and one will be meat-based.

"That's a massive step for me. During the process of researching and writing my veggie cookbook, Veggie Lean in 15 (16.99, Pan Macmillan), I realised that you can get really amazing food as a vegetarian. I'm still not fully committed to going hardcore vegan though."

Many people feel like they don't have time to cook healthily, do you think that's untrue?

"I really think you have to remove that time barrier from your mind. We know full well that we can smash a Netflix series in a couple of days or watch our soaps, so we can all find half an hour to exercise or cook well - if we prioritise it.

"It doesn't need to be hours in the kitchen either. My whole philosophy with my Lean in 15 series is that you can make a really healthy and nutritious meal in just 15 minutes, and have some leftover for lunch the next day.

"It's that kind of mentality of prepping in advanced and being organised that works in the long-run."

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Food: Joe Wicks on why you shouldn't try restrictive dieting this January - The National

Almost three in four people in Scotland quit at least one attempt to undertake a health kick (72%) in 2019 according to new polling carried out by Diabetes UK.

The findings were revealed as January resolutions, which often revolve around diets and exercise, are in full swing.

Almost half (47%) of Scottish respondents said they were planning on going on a diet this January and over a quarter (27%) said they were considering signing up to a gym, to exercise classes or with a personal trainer in the New Year.

Nearly a quarter (24.5%) agreed that January worked best for them when it comes to making lifestyle changes that include a diet or health kick.

The charitys polling showed that more than six in 10 of those surveyed (64%) admitted they tended to gain weight with an average gain of 7lbs over the festive period. In addition, more than two in five (43%) of Scottish respondents who said they eat a larger amount of food over Christmas also said the weight gain could become uncontrollable.

However, Diabetes UK is urging the public to avoid fad diets and to approach any lifestyle changes in a healthy and sustainable way, to ensure these changes stick for the longer term.

Emma Elvin, senior clinical advisor at Diabetes UK, said: Sustainable weight loss for many people is one to two pounds a week, and while we tend to lose more at the beginning of a diet, this will largely be water.

It is important any diet is safe, and helps people keep the weight off in the long term. Getting support from a healthcare professional, your family or friends can really help to keep you on track.

In Scotland, 65% adults are overweight including 29% who are obese. As obesity accounts for 85% of your risk of type 2 diabetes action to maintain a health weight could potentially see more than half of all cases prevented or delayed.

Did you start a health kick this year? Let us know in how its going in the poll below.

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POLL: Research shows 3-in-4 people quit health kicks last year - are you trying to lose weight? - Evening Telegraph

Heres one that will make you rejoice and groan at the same time: Dieting is worse for you than being overweight. Thats right, the restrictive behavior of significantly reducing calories and eliminating entire categories of foods puts such a toll on a body, its better to simply be mildlyobese. But why? Its all due to weight-cycling, the well-established phenomenon that large shifts in eating habits lead to weight loss followed by even more weight gain. Studies show that along with excess pounds, a complex mess of changes to gut flora, metabolism, fats, and, yes, mental health all work together to make you fatter, unhealthier, and more miserable. So why should you quit your well-intentioned but altogether unhealthy diet plan? And what can you replace it with? Lets get into it.

Dieting Messes with Your Metabolism

Heres what happens when you follow a diet any diet that is restrictive compared to your everyday eating habits: Your basal metabolic rate, or the minimal amount of energy your body needs to perform simple functions at rest, drops. Put another way, when you drastically cut the number of calories you eat in a day, your body flips out and says, OK, Im going to drastically cut the number of calories I burn in a day, too. Its not doing this to spite you. Rather, it sees the massive drop in incoming energy and fears the worst: Theres a famine. Your body then launches starvation survival mode and refuses to burn any more calories than absolutely necessary, leaving you wondering why, on three slices of rye toast a day, youre still not losing weight. (The good news: You usually can reset your metabolism when you start eating like an adult again.)

Dieting Is a Nightmare for Your Gut Health

If youve ever had the experience of working hard to shed a few pounds, only to find yourself gaining back those pounds plus a few more the next time the holidays roll around, youre not alone. One of the insidious truths of weight cycling is that most people dont just lose X and gain X backthey gain X +Y back, too. A study in the journal Nature explains why: Every time you add or subtract pounds, a bunch of body-related variables change including blood pressure, blood sugar, cholesterol, and the bacteria in your gut, known as your microbiome. When you gain weight, you develop more of a certain type of gut bacteria that supports the weight gain. But heres where it gets tricky: When you lose weight, changes in your microbiome are slow to follow suit. So if you begin to regain the weight you lost before your gut bacteria catch up to where youre at in your yo-yo cycle, the weight-gain-promoting bacteria still in your gut accelerates the process of packing on pounds, causing you to put on even more than before.

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Dieting Develops the Wrong Kind of Fat

Not all fat is created equal. Sure, fat of any kind will give you hell when you try to squeeze into the dress pants you bought for your cousins wedding. But under the surface, theres subcutaneous fat and visceral fat. Its the latter, also referred to as deep belly fat, that begins to pile up in people who weight cycle and thats a problem because visceral fat tissue is metabolically active, meaning it plays a role in the production of hormones that contribute to heart disease, diabetes, and inflammation in your body. As your weight swings higher and lower, again and again, the amount of visceral fat continues to climb, putting you at risk for equal or greater health problems than you would face if you never lost the weight to begin with.

Dieting Is Horrible for Mental Health

Here you are trying to do the right thing for your health, and all youre managing is to make yourself feel worse. Yo-yo dieting has been linked with depression and low self-esteem as well as a decrease in the chemical production of serotonin, the neurotransmitter in your body responsible for the regulation of stuff like mood, sleep, and, the place the slippery slope begins, appetite. Depression causes its own negative feedback loop, as the worse you feel, the more food becomes a method for self-soothing, leading to weight gain, followed by more dieting, and greater depression. Theres also the less measurable but no less painful element of feeling like a failure: Regaining the weight youve worked so hard to lose makes you feel helpless and like you have no control.

So, screw dieting. When that term pertains to the restrictive behavior of significantly reducing calories and eliminating entire categories of foods in an effort to shed weight, one thing is clear: It doesnt work. But that doesnt mean you just throw in the towel. Instead and this is just as hard as dieting, but better for your mental and physical health you need to make small shifts in how you eat, exercise, and make healthy choices.

Practice Portion Control

So you know you dont want to have a wildly different or restrictive diet. But just because Atkins isnt going to work for you, doesnt mean you could do with eating a little less at every meal. Portion control is probably the number one way to lose a few pounds without messing up your body. Drop your portions by 10% each meal. It will add up and your basal metabolic rate wont know the different. So what does this look like?

Well, a serving of grilled chicken has 128 calories. A serving of steak has roughly 200. Hey, thats not so bad, youre thinking. Thats well within the 2000-calorie-a-day plan Im trying to follow. But when is the last time you ate a single serving of protein for dinner? For the record, thats 3 ounces of chicken or 3.5 ounces of red meat. What does that say there on your steakhouse menu? 16-ounce ribeye? Yeah. Take those 200 calories and multiply by 4.6, throw in a few hundred more for the sauce, and youll see the problem. Youve very nearly cleared your daily allotment with just one dinner entre (nevermind the sides).

You could, of course, order grilled fish instead. But we dont think so. When your belly is craving bloody red meat, give it the steak but give it a third as much as the menu offers. To make it easier on your judgment, ask your waiter to deliver said amount on your plate at the restaurant and doggy-bag the rest for later. If youre grilling at home, purchase smaller cuts or split the giant T-bone with your wife and kids, then load up the rest of your plate with lean greens.

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So youre a meat and potatoes person, aiming to become a gluten-free vegan in an effort to lose weight is like forcing yourself to do yoga when what you really love is football. It isnt going to work. Instead, eat your meat. And your potatoes. The secret is in how you prep them. Instead of going for the cheeseburger and fries, throw a slab of 90-percent lean meat on the grill and roast a few whole potatoes. Youll be delivering a ton more micronutrients to your body when you choose whole foods over processed while cutting your calorie consumption, ounce for ounce, in half.

Balance Your Plate

Growing up, you undoubtedly heard all about the food pyramid that wacky triangle thing with treats at the top and lettuce at the bottom. Thats still more or less the best way to think about the breakdown of your meals and overall daily food consumption. In practical terms, that means when you build your dinner plate, picture a clock face. 12 to 3 oclock should be your protein (chicken, fish, beans, or red meat); 3 to 6 oclock is your starch (rice, potatoes, pasta), the other halfor 6 to 12 oclockshould be veggies: Salad, steamed broccoli, green beans, roasted carrots, and so on. Laying out your meal this way saves you the trouble of counting every calorie, because its virtually impossible to overeat when the highest-cal foods are smallest servings on your plate.

Go for Strong

The numbers on the scale will tell you how much you weigh, but they will not tell you how big your biceps are, how strong your heart and lungs may be, or what percent of your body is made up of fat versus muscle. Quit fixating on some number you think it ideal for a guy your size, and start hitting the weights and pounding the pavement. On a vanity level, a fit body looks a hell of a lot better than a scrawny one. And on a life level, youll be buying yourself a few extra years you can use bonding with your family

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Dieting Will Kill You Faster Than Obesity. Heres What to Do Instead. - Fatherly

Lately, Adele has been making headlines beyond her stunning voice: After stepping out looking slimmer than usual, a frenzy of reports claim that the 31-year-old Someone Like You singer lost weight by following the Sirtfood Diet, a calorie-restricting eating plan, after her breakup with her husband Simon Konecki.

This isnt the first time Adeles name has been associated with the Sirtfood Diet. Back in 2016, the New York Post claimed the singer lost 30 pounds by eating foods rich in sirtuins, a.k.a. proteins that can be found in certain foods (they also occur naturally in the body). Her former Pilates instructor Camila Goodis also told The Sun that she believed the stars weight loss was 90% diet.

Adele hasnt publicly commented on the rumors swirling around her figure (why should she?!), but her trainer Pete Geracimo (who also works with Pippa Middleton) supposedly likes to put his clients on the Sirtfood Diet.

And as the seventh most Googled diet in 2019, people clearly want to know what its all about. Here, dietitians and a doctor explain what the Sirtfood Diet entails, the foods it encourages, and whether or not its a legit way to lose weight long-term.

The Sirtfood Diet is based on the book by the same name that was written by Aidan Goggins and Glen Matten. The diet focuses on eating so-called sirtfoods, a group of wonderfoods that include nutrient-rich options like kale, cocoa, strawberries, and coffee.

The idea is that certain foods activate sirtuins in your body (a type of protein found in plants) that allegedly boast a slew of benefits, like protecting cells from inflammation, kick-starting your metabolism, reversing aging, and activating your skinny gene pathways, according to the diets website.

Some research, like one 2018 review published in the journal Circulation Research, suggests that sirtuins may help prevent age-related decline (in mice, at least). Another review published in Frontiers in Endocrinology concludes that sirtuins may help prevent insulin resistance and chronic inflammation. But again, this was based on animal studies.

While sirtuins are considered healthy, theres still a lot people dont know about them. The research on sirtuins is promising but more is definitely needed, especially on humans, to determine if any of the claims can be conclusively substantiated, says Keri Gans, M.S., R.D.N., C.D.N., a nutrition consultant based in New York City.

The Sirtfood Diet only mentions a few sirtfoods on its website and blog, but these options make the cut, all of which are nutrient-dense and healthy to eat regularly:

The diet is divided into two phases, and followers are encouraged to do them whenever they feel like they need a weight loss boost.

This lasts for seven days and its also split up. During the first three days, youll have three sirtfood green juices and one regular meal thats rich in sirtfoodsfor a total of 1,000 calories a day. On days four through seven, youll have two green juices and two daily meals for a total of 1,500 calories a day.

This is a 14-day maintenance phase thats designed to help you lose weight at a steady pace. During this phase, youll eat three balanced meals that are rich in sirtfoods, along with one green juice. Its unclear whether this phase has a set calorie intake.

The juices usually consist of matcha, the herb lovage, and buckwheat. As for the meals, recipes include soy yogurt with berries, walnuts, and dark chocolate, an omelette with bacon, red chicory, and parsley, a pita with turkey, cheese, and hummus, and stir-fried prawns with kale and buckwheat noodles.

Once youre done with the phases, youre supposed to look at the Sirtfood Diet as a way of life. You are encouraged, once youve completed the first three weeks, to continue eating a diet rich in sirtfoods and to continue drinking your daily green juice, the diets website says.

The official site also recommends that you stop working out or cutting back on your usual routine during the first phase, since youre not taking in many calories. But, once the diet becomes a way of life for you, it encourages exercising (and eating protein an hour after you work out to repair muscles and reduce soreness).

Yes, youll probably lose weight on the diet. Most people definitely will lose weight during phase one, since they are probably consuming way fewer calories than they usually do, says Gans. While a lot of this may be water weight, its possible to lose actual body fat too.

But that doesnt mean its healthy. It seems gimmicky, says Jessica Cording, M.S., R.D., author of The Little Book of Game-Changers. Any diet where theres a cycle of super restrictive eating and maintenance isnt really sustainable.

First, phase one of the diet is a bit extreme, says Scott Keatley, R.D., of Keatley Medical Nutrition Therapy. A 1,000 calorie-diet is below what is used in almost all human research studies because it is deemed unsafe. People can lose fluid and lean muscle mass while having a caloric intake this low, and it can mess with your metabolism, he says.

Restricting your caloric intake this heavily can only be OK for a few days, but its really not ideal, says weight loss expert Michael Russo, M.D., a bariatric surgeon at MemorialCare Surgical Weight Loss Center at Orange Coast Medical Center in Fountain Valley, CA. Its really important to pay attention to what types of calories youre getting in, he says. Getting adequate protein is crucial, because theyre the building blocks of the body.

The Mediterranean Diet Has Really Amazing Benefits

Why Intuitive Eating Is Better Than Diet Culture

The juicing part isnt exactly a hit with experts, either. Im not a huge fan of making juice out of foods, especially when were talking weight loss, as the blender is doing a lot of the work your body should be doing, Keatley says. Green juice is often much lower in gut-filling fiber than youd get if you just ate the ingredients themselves, Cording says, which is bound to leave you hungry.

The diet is also lacking an educational component of helping people better understand what foods are good for their health, and how to develop healthy eating patterns due to how restrictive it is, Cording adds. Finally, there are really no guidelines beyond the two phasesunless you buy the Sirtfood Diet books.

You should also speak with a dietitian or doctor before your dramatically reduce your calorie intake and glug a ton of juice in the name of weight loss.

Ultimately, the Sirtfood Diet isnt backed by significant research, so youre likely better off following a healthy diet you know you can stick to consistently (or a more scientifically-proven option, like the Mediterranean diet), exercising regularly, and getting plenty of sleep.

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What Is the Sirtfood Diet? Inside Adele's Reported Weight Loss Plan - Prevention.com

That looks so delicious, but I can't eat things like that, it goes straight to my thighs.

In her previous job, working at a public library in a support role, Kate* regularly endured comments from a colleague like the one above, which left her feeling "frustrated and angry".

"They were either thoughtless or passive aggressive," she says.

The problem with talking about your 'naughty' afternoon snack at work.Credit:iStock

Kate isn't alone. Mik, who works in paediatric care, finds similar comments in her workplace are most common when she and her colleagues are sharing food.

Comments about being bad and taking leftover dessert or eating another portion, or claims about having to make it up later with exercise just grate on me," she says.

"I usually just respond with a shrug and a food has no moral value, but it depends on the day. Sometimes Im just so tired of it that it seems pointless to even try.

While many dread returning to work after the holiday season, other peoples New Year's resolutions can add another layer of anxiety. Common resolutions are weight or health-based join a gym, diet and, although not harmful in and of themselves, the way they are brought into the workplace can be.

Dieting and body image talk are triggering for people who have had or who have an eating disorder they may trigger a relapse into eating and/or weight and shape preoccupations and behaviours such as binge eating, fasting or purging," says Professor Phillipa Hay, foundation chair of mental health at Western Sydney University.

Michelle Sperling, the Butterfly Foundations national manager of treatment and support, notes the issues that can arise from diet and negative body image talk in the workplace.

Negative comparison between colleagues regarding weight, shape, appearance or even the meals they are eating is something that can occur as a result of such conversations in an office environment," Sperling says.

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"We know that when people make negative comparisons as such, they are more likely to engage in dangerous eating and exercise behaviours.

Allison, who works in the legal industry, has been questioned about why she is eating something weird at lunch so many times that she usually opts to eat at her desk instead, a move Sperling says isn't uncommon.

People isolate themselves at mealtimes from colleagues or they avoid work events so they arent left feeling uncomfortable.

Jasmine, who works in the financial services industry, has a colleague who opts to not eat lunch at all, but still joins her coworkers in the break room to talk to them about how bad their food is and why she cant eat it. So many people complained that HR eventually intervened, but the negative diet talk has continued.

I feel fine," she says of the comments. "But some people felt uncomfortable, so now they just dont go into the break room as much.

Given the ubiquity of New Years resolutions, what can be done to avoid the negative impact of diet talk in the workplace?

Professor Hay suggests information on eating disorders and potential negative impacts of diet and body image talk in the workplace should be included in workplace safety training for all staff, given at least one in 20 Australians will deal with an eating disorder in their lifetime.

Professor Hay also suggested workplaces where there may be a higher risk of disordered eating, such as dance companies, undergo eating disorder and mental health first aid training.

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For Sperling, it is managers who should be creating a culture where employees aren't talking about weight, shape or appearance, and instead focus more on how a person is feeling.

Sperling also stressed the importance of fostering a body neutral environment, which could include putting up signs in the office that promote body acceptance, hosting events that celebrate body positivity, and holding workshops for staff regarding the impact of negative diet and body image talk in the workplace.

*surnames withheld

Butterfly Foundation National Helpline 1800 33 4673.

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The problem with talking about your 'naughty' afternoon snack at work - The Age

One study of master athletes noted a 33- to 38-per-cent increase in muscle mass and strength among those who consistently consumed a high-protein post-weight-training snack compared to those who didnt. Dave Sidaway / Montreal Gazette file photo

The last decade has seen a steep increase in the number of athletes achieving personal bests in their 40s and beyond. This group of dedicated older athletes has redefined the idea of aging, rewriting the record books with performances in the pool, on the track, and in the saddle. So remarkable are their achievements, exercise scientists have been busy studying their training and lifestyle habits to see if they can gather more information on what successful aging looks like.

According to a group of French researchers, there is still a dearth of published research on the link between nutrition and performance in master athletes. In particular, do older athletes have a different set of nutritional needs than their younger counterparts?

We proposed to identify the metabolic challenges that master athletes may face and that require specific nutritional recommendations, said the French researchers in their article Nutrition for Master Athletes: Is There a Need for Specific Recommendations.

One of the primary nutritional goals of any athlete is to adequately fuel training and performance. Active individuals who engage in a high volume of exercise need to consume more calories than someone who is sedentary, based on a greater number of calories expended while training and competing. But nutritional strategies for athletes go far beyond counting calories. Knowing when to eat and what to eat is also key to maximizing performance.

A slowing metabolism and gradual loss of muscle mass, estimated to be six to eight per cent per decade after the age of 30, are two markers of aging that impact performance and nutritional needs. Optimizing the diet of master athletes so as to slow down the physiological changes that occur as the decades add up is an important strategy when it comes to sustaining the volume and intensity needed to maximize potential.

Master athletes who are able to maintain a high training volume and sufficient energy intake with age could maintain their body composition, metabolism and ultimately, resting metabolic rate (the amount of energy expended at rest and during the activities of everyday life), said the research team.

To assist in meeting these goals, master athletes need to consume more protein than younger athletes and their sedentary age-matched peers. The current recommendation for older adults is 30 grams of protein per meal, 10 grams more than recommended for younger adults. For master athletes however, 35-40 grams of protein at four-hour intervals throughout the day is considered crucial to repair and rebuild muscles utilized during exercise.

Practically, this recommendation corresponds to a minimum of four portions of >30g proteins per day, for breakfast (8 a.m.), lunch (12 p.m.), afternoon snack (4 p.m.) and dinner (8 p.m.) for a total of around 120 g protein or 1.5 g/kg body mass per day for an 80-kg athlete, said the French researchers.

In addition, a protein-rich snack should be consumed immediately post-exercise (within the first 60 minutes) for master athletes with high training loads or after an intense workout. A pre-bedtime glass of milk will also aid in muscle recovery especially after a tough day at the gym. Any source of protein, animal or plant-based will do the trick, though there is some suggestion that protein-rich dairy products may be some of the best options.

How effective are those extra few grams of protein? One study of master athletes noted a 33- to 38-per-cent increase in muscle mass and strength among those who consistently consumed a high-protein post-weight-training snack compared to those who didnt.

Still, as attentive as master athletes are to their diet and training schedules, injury and short-term health issues are common. A forced interruption from training and competition is a fact of life for athletes of all ages, but for master athletes even brief periods of inactivity can lead to a decrease in precious muscles mass. Maintaining a protein-rich diet while on the mend can help minimize some of that loss.

As for fat and carbohydrates, carbs should be periodized based on the volume of training with fewer carbs consumed on rest or easy days and greater amounts consumed pre, during and post workouts on days when training volume is high. Fat should be ingested in moderate amounts with an emphasis on foods rich in anti-inflammatory omega-3 fatty acids, like nuts, avocados and fatty fish such as salmon and tuna.

Keep in mind that athletes should always rely on a food-first approach to realizing their dietary goals, versus consuming supplements in the form of powder, shakes, gels or pills. Theres no replacing the synergy of the macro and micronutrients found in food versus a manufactured product that often promises more than it delivers.

Also important to remember is that older athletes who limit themselves to moderate workouts of less than an hour, need nothing more than a healthy, protein rich diet to fuel their workouts. But for master athletes with performance goals and a rigorous training and competition schedule, its always wise to seek professional advice from a certified dietitian/sport nutrition specialist who can further individualize the special dietary needs of master athletes.

Read more:
Fitness: A healthy and well-timed diet fuels muscles of master athletes - Montreal Gazette

Its no secret that Nina Agdal has an amazingly toned figure & the model shared with HollywoodLife EXCLUSIVELY, how she gets her rockhard abs & youre not going to believe this she doesnt go to the gym!

Nina Agdal, 27, is known for her toned figure and rockhard abs, and the model shared with HollywoodLife EXCLUSIVELY, what workouts she does to get in shape. One of Ninas favorite workouts to do is the treadmill and she has become quite popular for her treadmill routines which she shares on Instagram. Nina shared her favorite workouts with HollywoodLife at the Leandro Limited launch event in NYC on Jan. 9, So I do a lot of home workouts. I do the treadmills twice a week, and then besides that, everything I do is basically done in my apartment on a mat with lighter weights, or a Pilates ring, but mostly body weights. Every exercise Nina does can be done from the comfort of your own home. In terms of classes, I love Solidcore for a good core class. It will really make your stomach burn. SLTs great for leaning out your legs. Pure Barre is great for leaning out your arms. But most of the stuff that I do is my own workouts.

As for some specific workouts you can do to ease yourself into the gym, Nina shared, I definitely think my treadmill workouts are super helpful for that. I used to hate cardio. I used to hate running, and even now, I just got back from a vacation, and I know the first thing Im going to do is to walk on an incline on a treadmill. I think its the best way to build endurance and to just get back into it and get motivated.

When it comes to Ninas diet, I actually dont eat breakfast, she revealed. I prefer to have a juice or a smoothie in the morning. Im a big believer in fasting, so I dont eat anything until lunch, which is usually around 2:00 P.M. or 3:00 P.M. For that, I will have some sort of protein, whether its eggs or fish, mixed with vegetables. For dinner, I kind of eat whatever I want, and stay away from anything red meat.

If you want to start the new year on a healthy note, Nina suggests, I think its picking one thing that you can do a day thats different, and in a positive way, whether its starting your morning with a glass of water with lemon, or its going for a walk, or its picking up a new hobby. I think anything thats positive and that makes you happy, I think taking one step will make you take the second.

Some beauty products and trends Nina is currently coveting include the new Leandro Limited Parting Tool. So obviously my new favorite thing is the headband from Leandro, which is the most perfect way to make the perfect side part or middle part. Ive never seen anything like this, and for someone who doesnt really know how to do hair, this is a must-have tool, Nina shared.

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Nina Agdal Reveals How She Gets Her Toned Abs Without Splurging On A Gym Membership - Hollywood Life

If youve been looking for ways to lose weight in 2020 to stay true to your fitness resolution, then let 36-year-old Saket Prem Saraf give you some tips from his own amazing body transformation journey here.

Saraf lost 35 kgs and trimmed from a whopping 114 kgs to 79 kgs by following the below weight loss plan.

Saraf tells us that two years ago, he decided to lose weight and whip himself in shape after his family members motivated him to embrace a fitter way of life. My weight loss journey can be divided into two parts. The first constitutes me trimming from 114 kgs to 90 kgs by making the below changes in my diet.

I completely eliminated these three things from my diet:

With the elimination of these three things, I also indulged in the below cardio routine.

Id either cycle for 25 kms/day or walk for 8 kms and then swim for 1 km.

QUICK READ: Swimming workouts: what to know before diving in

Cardio is any form of exercise that raises your heart rate, gets the blood really pumping and gets you to break into a sweat. If youre really unfit then even climbing a flight of stairs can be classified as cardio. Notably, activities such as jogging, running and even skipping comprise as cardio - it is working out with the absence of weights.

QUICK READ: 7 best cardio workouts that burn the most calories

I got stuck at the 90 kgs mark for quite a while, even after I started gymming regularly. So then finally I sought the help of a professional dietician. They created a highly personalised diet for me, and in 100 days, I dropped around 10 kgs. This made me come to the conclusion that your diet plays a major role in your fitness journey.

Now, I eat six meals a day but all in small quantities and all in accordance with my customised diet plan.

QUICK READ: How to lose weight and get fit in 2020: 20 easy tips, diet hacks and workout routines to help you get started

Be patient. Your body will eventually reward you. Also, dont stop eating or starving yourself. Eat home-cooked food, avoid sugar and workout regularly.

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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How to lose weight like this guy who lost 35 kgs by avoiding these 3 things & following a cardio routine - GQ India

January usually happens like clockwork: a slew of new self-help books, articles and slimming blogs encourage you to be your best self, often by adopting a radical new diet that promises to blitz those spare inches around your waist for good.

The problem is, many crash diets encourage periods of miserable fasting and cutting out sometimes entire good groups overnight, and demonise food to the point where youre whole relationship with eating can be under threat.

According to fitness guru Joe Wicks who has successfully helped thousands of people to lose weight staying on these restrictive diets for a long period of time is often unrealistic and unhealthy. Even if you do lose weight initially, its not unusual to gain it again (plus even more, in some cases) before the spring comes around.

Thankfully, attitudes around diet culture are changing. A new survey commissioned by recipe box company Gousto (gousto.co.uk) has found two-thirds (68%) of UK adults believe the one-size-fits-all model just doesnt work.

So, how can you shed those excess pounds in a safe and effective way? We asked Wicks to give us some quick tips

Why should people avoid restrictive diets in January?

Its the time of year now where everyone wants to make changes to their life, whether thats with exercise or food, but the last thing you want to do especially if youre someone who really loves food is to go on a low-calorie diet, says Wicks, 33.

Sure, it will work in the short-term and youll probably lose weight on the scales, but emotionally its going to absolutely ruin you. Youre going to be so exhausted, you wont enjoy it and its not going to be a sustainable approach.Joe Wicks is urging people to avoid jumping on the crash-diet bandwagon (Gousto/PA)

Try to think about a long-term vision, as opposed to a quick crash diet. Incorporate it with exercise and cooking with fresh ingredients at home; youre much more likely to succeed throughout the year.

Why do people fail at New Years diets?

Because theyre awful, arent they? Dieting is normally all about how little you can eat and how much exercise you can do. When you combine those two things, it effects your sleep, your mood and your energy levels.

If I could give you one tip, its to focus on getting yourself moving instead. I always tell people to start with 15-20 minutes a day of exercise at home; this will get your energy levels up and your self-esteem boosted. Exercising is going to have a massive effect on your food choices and your ability to go into the kitchen and cook yourself something healthy.

Trying to do everything all at once is a bit much, he adds. Focus on fitness first, and the rest will hopefully follow.

What other tips do you have for those looking to lose weight this year?

Have a look at your portion control. Im not saying to count calories, but to keep your plate to a healthy size. The good thing about exercise is that it elevates your mental health and your mood so much that you dont want to go and put junk food in your body afterwards.

Meal prepping is one of the best things you can do too. If you leave the house without food, youre going to grab options on-the-go, which will likely be unhealthy convenience food.

Thats fine to do once or twice a week, but if youre doing it a lot, youre never going to truly know exactly how much youre consuming. The simple act of making some overnight oats for breakfast, or a salad for lunch can make a huge difference over time when it comes to staying lean.

What are you favourite ingredients for healthy eating?

I really think its great to have chopped tomatoes, coconut milk, curry powder, spices and tins of lentils, pulses, grains and beans in your cupboard. With these key ingredients, you can make really amazing veggie curries, or you could throw some chicken in there for some extra protein. Rice is also a great staple for making quick stir-fries after work.

Theres no magic fat-loss food; its all about getting a good balance of everything and getting lots of fruits and veg in your diet.

Its good to be a bit intuitive with it ask yourself what foods make you feel energised and healthy? Dont think you have to jump onto a certain diet because everyone else is doing it.

Do you follow a flexitarian diet yourself?

Yes. I eat a lot of veggie meals and with Gousto, I get four recipe boxes delivered per week that I can make at home. Three of those will be vegetarian and one will be meat-based.

Thats a massive step for me. During the process of researching and writing my veggie cookbook, Veggie Lean in 15 (16.99, Pan Macmillan), I realised that you can get really amazing food as a vegetarian. Im still not fully committed to going hardcore vegan though.

Many people feel like they dont have time to cook healthily, do you think thats untrue?

I really think you have to remove that time barrier from your mind. We know full well that we can smash a Netflix series in a couple of days or watch our soaps, so we can all find half an hour to exercise or cook well if we prioritise it.

It doesnt need to be hours in the kitchen either. My whole philosophy with my Lean in 15 series is that you can make a really healthy and nutritious meal in just 15 minutes, and have some leftover for lunch the next day.

Its that kind of mentality of prepping in advanced and being organised that works in the long-run.

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Joe Wicks on why you shouldn't try restrictive dieting this January - Irish Examiner