Avocado - Advices

 What is an Avocado?

Hailing from Central America as far back as 5000 BCE (according to legend, at least), avocado is a stone fruit that grows on trees in warm climates. It features a ridge-like and easily peelable outer skin, with inner green flesh that’s both creamy and delicious when ripe. Botanically, avocado is considered a berry due to its pulpy textures and large single seed.
Types of Avocados
More popular than ever before, avocados are currently grown in assorted regions around the world. Accordingly, this tasty fruit now comes in various shapes, sizes, and types. Here are the most well-known types of avocados:
    Haas avocados – With its year-round growing season, Haas avocados account for approximately 80% of avocado consumption around the world. They tend to be small and dark green with somewhat thick skin.
    Choquette avocados – Generally large in size and bright green in colour, Choquette avocados hail from South Florida. They feature a firmer texture and buttery flavour when compared to Haas.
    Bacon avocados – This type tends to be oval-shaped with smooth green skin, yellow flesh, and a somewhat sweet taste.
    Fuerte avocados – Pear-shaped, green, easy-to-peel, and packed with flavour, Fuerte avocados are primarily grown in California. Many people say these are the best tasting.
    Tonnage avocados – This green and pear-shaped type originally hailed from Guatemala. It has a lower oil content and sweeter taste than standard Haas or Choquette avocados.
    Daily 11 avocados – A relative to the Haas, this type of California-grown avocado can reach weights of up to 5 pounds. Yum.
    Macarthur avocados – Large, hard, and green with creamy insides, this type of avocado is mostly harvested in California from August to November. When ripe, it imparts a buttery texture and nutty flavour.
    Shepard avocados – The second-most common variety grown here in Australia, Shepard avocados retain their sharp green colour even as they ripen. They tend to be longer in size than Haas and also nuttier in flavour.
Avocado Nutritional Facts & Values
Famously, the most predominant nutrient in avocado is fat. In fact, you can expect about 21 grams of fat from a single cup of avocado. However, avocado fat is mostly a mix of monounsaturated and polyunsaturated fats, both of which deliver vital health benefits.
Does avocado have protein? Yes, but only in small amounts. And if you really must know how much protein is in avocado, the answer is about 1g per serving. However, don’t let that deter you from making this essential fruit part of your healthy diet.
Here’s what you get from a single 1.75 oz (50-gram) serving of avocado:
    80 calories
    1g saturated fat
    1g polyunsaturated fat
    5g monounsaturated fat
    4g carbohydrates
    1g protein
    3g dietary fibre
    11mcg vitamin K
    4mg vitamin C
    0.1mg vitamin B6
    1mg vitamin E
    0.3mg iron
    45mcg folate
    250mg potassium
    10mg calcium
    0.04mg thiamin
    0.1 riboflavin
    30mg phosphorous
    0.1mg copper
    15mg magnesium
    0.3mg zinc
    0.1mg manganese
    0.7mg pantothenic acid
Can Eating Avocados Help You Lose Weight?
Two servings of avocado deliver 160 calories and about 25% of your recommended daily fibre intake. Because fibre helps you feel full, you can theoretically lose weight by eating more avocado and less junk food. Meanwhile, avocado fat is mostly of the monosaturated variety, which is beneficial for a number of reasons.
All this and more means you can potentially lose weight by eating avocados every day. That said, calories are calories and if you’re eating more than you burn, you’re not going to lose weight. On the contrary, you just might put on a few pounds. As always, exercise is essential and moderation is key.
9 Benefits of Eating Avocado
And now for the main event! Here is a list of 9 health benefits of eating avocados:
1. Nutrient Profile
You need only check the list above to know all about wondrous avocado nutrition. In every serving, you get a full swath of essential vitamins, nutrients, and minerals, including vitamins C, E, K, and B-6, along with riboflavin, niacin, folate, pantothenic acid, and magnesium.
In addition to all that, avocados contain healthy lutein, beta-carotene, and omega-3 fatty acids. Oh, and did we mention that they’re higher in potassium (per ounce) than bananas? This fruit does it all!
Respectively and collectively, avocado’s nutrients can reportedly boost energy, heart health, bone health, cognitive function, and mood alike.
2. Fat Content
Remember, avocado fat is mostly “good” fat and by that, we mean monounsaturated oleic acid. This particular type of monounsaturated fat has been associated with heart health, reduced inflammation, and cancer-fighting properties.
3. Fibre Content
Another benefit of eating avocado is the rich fibre content, about 25% of which is soluble while the remaining 75% is insoluble. Not only does dietary fibre help you feel full, but it aids with digestion and overall metabolic health, and may even ward off certain diseases.
4. May Help Lower Cholesterol and Triglycerides Levels
According to a number of studies, eating avocados can significantly reduce total cholesterol levels, lowering LDL cholesterol by up to 20% and raising HDL (i.e. “good”) cholesterol by up to 11%. It may also reduce triglycerides—a potentially harmful type of fat found in your blood—by up to 20%.
5. Good for Your Eyes
Thanks to antioxidants like lutein and zeaxanthin, improved eye health is another one of avocado’s benefits. Typically found in the darker green areas of avocado flesh (closer to the peel), these carotenoids absorb light waves and help ward off macular degeneration.
6. Terrific Diet Food
As long as you don’t overdo it, you can safely make avocado part of your ongoing diet plan. The fibre will help you feel full while the vitamins, nutrients, and fat content will cover all sorts of nutritional bases. The fact that it’s delicious also helps!
7. May Prevent Cancer
Avocado contains healthy folate, which has been associated with reduced risks of certain cancers, including prostate cancer.
Furthermore, some research has determined that avocado’s phytochemicals can be extracted and then used to inhibit the growth of precancerous cells. These phytochemicals have also been shown to reduce the chromosomal damage caused by a specific chemotherapy drug called cyclophosphamide.
Like their avocado, one should take these reports with a grain of salt. Further research is needed before eating this fruit can be hailed as a cancer prevention method.
8. Good for Blood Sugar
With 0g of sugar and low amounts of carbohydrates, avocados can help reduce your chances of developing type 2 diabetes. Should you already have the condition, avocados are safe to eat.
9. Health Food Doesn’t Get Any Better
Pardon us while we insert a little subjective opinion. Next to dark chocolate, avocado is one of the few ubiquitous foods that suggests somebody up there might actually like us. It’s loaded with nutrition, supremely delicious, and effortlessly versatile.If and when possible, try to buy your avocado from an ethical source. Also, we suggest limiting your intake to no more than one avocado per day. Otherwise, enjoy the epic benefits of this truly amazing fruit!

Coffee - Health Benefits

1. Can Improve Energy Levels and Make You Smarter
Coffee can help people feel less tired and increase energy levels .
That’s because it contains a stimulant called caffeine — the most commonly consumed psychoactive substance in the world.

After you drink coffee, the caffeine is absorbed into your bloodstream. From there, it travels to your brain.
In the brain, caffeine blocks the inhibitory neurotransmitter adenosine.
When this happens, the amount of other neurotransmitters like norepinephrine and dopamine increases, leading to enhanced firing of neurons .
Many controlled studies in humans show that coffee improves various aspects of brain function — including memory, mood, vigilance, energy levels, reaction times and general mental function .
Caffeine blocks an inhibitory neurotransmitter in your brain, which causes a stimulant effect. This improves energy levels, mood and various aspects of brain function.
 2. Can Help You Burn Fat
Caffeine is found in almost every commercial fat-burning supplement — and for good reason. It’s one of the few natural substances proven to aid fat burning.
Several studies show that caffeine can boost your metabolic rate by 3–11% .
Other studies indicate that caffeine can specifically increase fat burning by as much as 10% in obese individuals and 29% in lean people .
However, it’s possible that these effects diminish in long-term coffee drinkers.
Several studies show that caffeine can increase fat burning and boost your metabolic rate.
 3. Can Drastically Improve Physical Performance
Caffeine stimulates your nervous system, signaling fat cells to break down body fat .
But it also increases epinephrine (adrenaline) levels in your blood .
This is the fight-or-flight hormone, which prepares your body for intense physical exertion.
Caffeine breaks down body fat, making free fatty acids available as fuel.
Given these effects, it’s unsurprising that caffeine can improve physical performance by 11–12%, on average.
Therefore, it makes sense to have a strong cup of coffee about half an hour before you head to the gym.
Caffeine can increase adrenaline levels and release fatty acids from your fat tissues. It also leads to significant improvements in physical performance.
 4. Contains Essential Nutrients
Many of the nutrients in coffee beans make their way into the finished brewed coffee.
A single cup of coffee contains :
    Riboflavin (vitamin B2): 11% of the Reference Daily Intake (RDI).
    Pantothenic acid (vitamin B5): 6% of the RDI.
    Manganese and potassium: 3% of the RDI.
    Magnesium and niacin (vitamin B3): 2% of the RDI.
Though this may not seem like a big deal, most people enjoy several cups per day — allowing these amounts to quickly add up.
Coffee contains several important nutrients, including riboflavin, pantothenic acid, manganese, potassium, magnesium and niacin.

 5. May Lower Your Risk of Type 2 Diabetes
Type 2 diabetes is a major health problem, currently affecting millions of people worldwide.
It’s characterized by elevated blood sugar levels caused by insulin resistance or a reduced ability to secrete insulin.
For some reason, coffee drinkers have a significantly reduced risk of type 2 diabetes.
Studies observe that people who drink the most coffee have a 23–50% lower risk of getting this disease. One study showed a reduction as high as 67% .
According to a large review of 18 studies in a total of 457,922 people, each daily cup of coffee was associated with a 7% reduced risk of type 2 diabetes.
Several observational studies show that coffee drinkers have a much lower risk of type 2 diabetes, a serious condition that affects millions of people worldwide.
 6. May Protect You From Alzheimer's Disease and Dementia
Alzheimer's disease is the most common neurodegenerative disease and the leading cause of dementia worldwide.
This condition usually affects people over 65, and there is no known cure.
However, there are several things you can do to prevent the disease from occurring in the first place.
This includes the usual suspects like eating healthy and exercising, but drinking coffee may be incredibly effective as well.
Several studies show that coffee drinkers have up to a 65% lower risk of Alzheimer's disease.
Coffee drinkers have a much lower risk of getting Alzheimer's disease, which is a leading cause of dementia worldwide.
 7. May Lower Your Risk of Parkinson's
Parkinson's disease is the second most common neurodegenerative condition, right behind Alzheimer's.
It’s caused by the death of dopamine-generating neurons in your brain.
As with Alzheimer's, there is no known cure, which makes it that much more important to focus on prevention.
Studies show that coffee drinkers have a much lower risk of Parkinson's disease, with a risk reduction ranging from 32–60%.
In this case, the caffeine itself appears to be beneficial, as people who drink decaf don't have a lower risk of Parkinson's.
Coffee drinkers have up to a 60% lower risk of getting Parkinson's disease, the second most common neurodegenerative disorder.
 8. May Protect Your Liver
Your liver is an amazing organ that carries out hundreds of important functions.
Several common diseases primarily affect the liver, including hepatitis, fatty liver disease and many others.
Many of these conditions can lead to cirrhosis, in which your liver is largely replaced by scar tissue.
Interestingly, coffee may protect against cirrhosis — people who drink 4 or more cups per day have up to an 80% lower risk.
Coffee drinkers have a much lower risk of cirrhosis, which can be caused by several diseases that affect the liver.
 9. Can Fight Depression and Make You Happier
Depression is a serious mental disorder that causes a significantly reduced quality of life.
It’s very common, as about 4.1% of people in the US currently meet the criteria for clinical depression.
In a Harvard study published in 2011, women who drank 4 or more cups of coffee per day had a 20% lower risk of becoming depressed.
Another study in 208,424 individuals found that those who drank 4 or more cups per day were 53% less likely to die by suicide.
Coffee appears to lower your risk of developing depression and may dramatically reduce suicide risk.
 10. May Lower Risk of Certain Types of Cancer
Cancer is one of the world's leading causes of death. It is characterized by uncontrolled cell growth in your body.
Coffee appears to be protective against two types of cancer: liver and colorectal cancer.
Liver cancer is the third leading cause of cancer death in the world, while colorectal cancer ranks fourth.
Studies show that coffee drinkers have up to a 40% lower risk of liver cancer .
Similarly, one study in 489,706 people found that those who drank 4–5 cups of coffee per day had a 15% lower risk of colorectal cancer.
Liver and colorectal cancer are the third and fourth leading causes of cancer death worldwide. Coffee drinkers have a lower risk of both.
 11. Doesn’t Cause Heart Disease and May Lower Stroke Risk
It’s often claimed that caffeine can increase your blood pressure.
This is true, but with a rise of only 3–4 mm/Hg, the effect is small and usually dissipates if you drink coffee regularly.
However, it may persist in some people, so keep that in mind if you have elevated blood pressure.
That being said, studies don’t support the idea that coffee raises your risk of heart disease.
On the contrary, there is some evidence that women who drink coffee have a reduced risk.
Some studies also show that coffee drinkers have a 20% lower risk of stroke.
Coffee may cause mild increases in blood pressure, which usually diminish over time. Coffee drinkers do not have an increased risk of heart disease and have a slightly lower risk of stroke.
 12. May Help You Live Longer
Given that coffee drinkers are less likely to get many diseases, it makes sense that coffee could help you live longer.
Several observational studies indicate that coffee drinkers have a lower risk of death.
In two very large studies, drinking coffee was associated with a 20% reduced risk of death in men and a 26% decreased risk of death in women, over 18–24 years.
This effect appears particularly strong in people with type 2 diabetes. In one 20-year study, individuals with diabetes who drank coffee had a 30% lower risk of death.
Several studies show that coffee drinkers live longer and have a lower risk of premature death.
 13. The Biggest Source of Antioxidants in the Western Diet
For people who eat a standard Western diet, coffee may be one of the healthiest aspects of their diet.
That's because coffee is quite high in antioxidants. Studies show that many people get more antioxidants from coffee than from fruits and vegetables combined.
In fact, coffee may be one of the healthiest beverages on the planet.
Coffee is rich in powerful antioxidants, and many people get more antioxidants from coffee than from fruits and veggies combined.

FACTS ABOUT HEALTHY LIVING

1.More than 1/3 of adults and over 12.5 million children and teens in the US are obese. In the last 30 years, obesity in children and teens has nearly tripled.

2.One can of soda contains 10 teaspoons of sugar and the average American adult drinks 500 cans of soda every year, estimating about 52 pounds of sugar consumed in soft drinks alone.
3.In a survey of 9th through 12th graders in 2011, 13.1% of the teens admitted to skipping breakfast in the past 7 days, while 11.3% had drunk 3+ servings of soda per day in the same time frame.
4.Excess meat consumption is bad for the planet, for our health, and for the well-being of animals. Ask your school to host meatless Mondays in your cafeteria to keep meat consumption down. Sign up for Meatless Mondays.
5.In 2011, more than 15% of the students were overweight, and more than 12% admitted to starving themselves for 24 hours or more in the last month in an attempt to lose weight.
6.Breakfast is the most important meal of the day because it feeds your body and mind with the necessary nutrients and energy to function throughout the day. Eating breakfast regularly will also help keep weight off because it gets your metabolism going.
7.Teens need 9+ hours of sleep per night for their bodies to function properly. Less than 1/3 of high school students in 2011 reported getting 8 or more hours of sleep per night.
8.Physical activity like aerobic exercise (walking, running), muscle-strengthening (weight-lifting), bone-strengthening (jumping rope), and balance and stretching activities (yoga, pilates, dancing) are especially beneficial to a healthy body.
9.Foods that don't expire contain unnatural preservatives, additives, and chemicals that deteriorate your body. Focus instead on fruits, vegetables, lean meats, whole grains, low-fat dairies, and above all, moderation in whatever you eat.
10.The rate at which your body burns calories when you are resting is called your "resting metabolic rate." If you cut calories below what's needed for RMR, your body will go into survival mode because it doesn't have the energy to perform basic functions.
11.For teens, the recommended caloric intake is 2,100 calories, but it is important to base your diet on your level of physical activity. Depending on how active you are, you can determine how many daily calories are healthy for your weight and lifestyle.

Some Summer Date Ideas

As the summer rolls along with longer days and weather that’s not sub-zero, your dating possibilities open up. No need to hide away in a dark bar (unless that’s your preferred wooing spot, of course), the outdoors is now your oyster.

But today, this post is all about summer date ideas, al fresco style! So, let your summer romance blossom with this list of six ideas for summer lovin’ activities.
Go for a picnic
Although this requires a bit more thought and preparation than your usual dinner date, the outcome is much more memorable. Picnics can be as romantic or as casual as you’d like them to be, which means you can be in control. It’s a great opportunity to wow your date with your home cooking, or take them to a favourite park or viewpoint.
Visit an outdoor cinema
A twist on a classic date idea. Take your love interest to see a movie, but don’t worry about missing the last rays of sun in a dark theatre. Outdoor cinemas have become a summer staple over the past few years, with screens on rooftops taking over most of London. Beyond the big smoke, you’ll find more pop-up cinemas at various locations across the US.
Do a trip to the coast
The US is surrounded by sea, so why not make the most of it? If you live near the coast, then a walk along the beach is a great way to get some one-on-one time with your date. And if you live a bit further away, take a train for a special a day trip. There are loads of seaside towns that are perfect for a day out.
Visit a stately home
Indulge your secret love of Downton Abbey. OK, maybe it’s not a secret. But even if your date claims they don’t watch the series, US many National Trust properties are well worth a visit. Most of them have a busy calendar of summer events, so if your date is interested in history, architecture or being in a beautiful setting, they’re sure to be impressed.
Play a round of golf
This may not seem like the most obvious of dates, but hear us out. There are classes for beginners, you get to spend lots of time outside and there’s some mild competition to keep things entertaining. Plus, you get the opportunity to sneakily put your arms around your date when giving them putting tips.

Get active
If you’re a bit more of an adventurous duo, try a wild activity to get the heart really racing. There are opportunities for wild swimming, kayaking and cycling all over Britain for those who like a challenge. Or, if you’d rather soak up the scenery with a gentler activity, try hiking – or going for a walk with a pub at the end.

Health Benefits of Green Tea

What is Green Tea?

Virtually all tea originates from the Camellia sinensis plant and healthy green tea is no exception. Unlike oolong teas or black teas, however, green tea leaves haven’t undergone the same withering and oxidation process.
After harvest, the leaves are processed by way of various methods, including sun-drying, pan-firing, charcoal firing, steaming, oven-drying, and tumbling. As with most teas, green tea comes in different varietals, blends, and qualities.
Health Benefits of Green Tea
The good news is that most green tea benefits are supported by actual research. The bad news is that way more research is required before we can start making foolproof claims about the benefits of green tea.
Nevertheless, green tea has been used for medicinal and health-related purposes in places like China and India for centuries. That’s not to mention its perennial association with healthy living, in general. There’s also no disputing the fact that green tea is loaded with healthy compounds and antioxidants. If you’re exercising regularly, eating well, and drinking healthy green tea on a regular basis, you may experience some advantages.
Here is a list of the seven benefits of green tea.
1. Improved Brain Function
While green tea typically contains less caffeine than both black tea and coffee, it still holds enough to produce a response. Numerous studies have linked caffeine consumption with improvements to mood, energy levels, memory, and reaction times.
Green tea also contains the amino acid L-theanine, which boosts GABA neurotransmitter activity and therefore helps reduce anxiety, raise dopamine levels, and increase the number of alpha waves in the brain.
Some studies have found that L-theanine and caffeine can combine to powerful effect inside the brain, thereby improving function.
There’s also some evidence to suggest that healthy green tea might protect the brain from aging and dementia. Its bioactive compounds may potentially help ward off diseases such as Alzheimer’s and Parkinson’s. However, much more research is needed to back up any of these claims.
2. Increased Fat Burning
Some studies have concluded that drinking healthy green tea can increase fat burning and provide a boost to your metabolic rate. Other studies found no link between green tea and metabolism, however, so the correlation (if it exists at all) could boil down to personal variables.
If we wanted to explore green tea benefits vicariously, one could point to the caffeine content. Caffeine boosts energy levels and thereby boosts physical performance levels. In that scenario, the increased activity would have a positive effect on fat burning and metabolism.
3. Antioxidants
Green tea includes natural antioxidants known as polyphenols, most of which are powerful catechins such as EGCG. Polyphenols have been reported to reduce inflammation, prevent cell damage, and even fight cancer.
According to the National Cancer Institute, polyphenols may have a direct effect on decreased tumour growth. Some studies have concluded that drinking green tea can help fight the following types of cancer: breast, bladder, ovarian, colorectal (bowel), esophageal (throat), lung, prostate, skin, and stomach.
It all sounds too good to be true and for the time being, it should be treated as such. That is to say, much more research needs to be performed. And while areas with higher concentrations of green tea drinkers do tend to have lower cancer rates, that could also be due to peripheral lifestyle choices.
For those who want to drink green tea for the antioxidants, avoid adding milk. Some studies have found that milk can inhibit antioxidants and their associated benefits.
4. May Reduce Bad Breath
In test-tube studies, it was suggested that the catechins in green tea can prevent bacteria from forming in the mouth. This would likewise prevent things such as plaque build-up and tooth decay. Consequently, you’re potentially warding off bad breath.
To be clear, these studies isolated the catechins in green tea. The researchers did not determine that drinking green tea can actually reduce oral bacteria. However, they did not not determine it either. You follow?
5. May Reduce Blood Sugar Levels
Another reported benefit of green tea is that drinking it might improve insulin sensitivity and reduce blood sugar levels. This would theoretically lower one’s risk of getting type 2 diabetes, which is associated with insulin resistance and raised blood sugar levels.
One Japanese study discovered a 42% lower risk of type 2 diabetes amongst participants who drank the highest amount of green tea. Then we have a comprehensive review, which looked at over 286,000 subjects to find that those who drank tea had an 18% lower risk of getting diabetes.
Again, peripheral lifestyle choices should be taken into consideration before any hard conclusions are drawn. Generally speaking, the studies showing a relationship between green tea and diabetes have been inconsistent.
6. May Improve Cardiovascular Health
In 2006, the Journal of the American Medical Association published a study on green tea, which followed 40,000 Japanese participants over the course of 11 years. According to the study, those who drank at least 5 cups of green tea per day had a lower risk of dying from things like a stroke or heart disease than those who drank less than one cup of tea per day.
Other studies have suggested that drinking green tea can lower LDL cholesterol levels and increase the blood’s antioxidant capacity (which affects LDL particles). Both of these factors can potentially reduce one’s risk of cardiovascular disease.
7. Healthier Skin
Green tea contains both Vitamin B2 and E, which have been linked to healthy skin. Furthermore, a 2007 study found that green tea can potentially slow down the overproduction of skin cells, thereby fighting inflammation, irritation, and skin disorders such as psoriasis.

A 7-Step Plan to Lose 4,5kg in Just One Week

If you want to lose 10 pounds (4.5 kg) in one week, then you need to follow an effective plan.

I've tested this plan on clients who were looking to lose weight fast before an event like a vacation or photo shoot, and it works wonders.
In fact, some of my clients who use this look like they've been on a three- or four-week diet after just one week.
Although it's not a long-term fix, this can kick-start your weight loss journey and motivate you for more sustainable long-term changes.
This plan is not recommended if you have a history of eating disorders like anorexia.
It Is Possible to Lose 10 Pounds in a Week
While it's certainly possible to lose 10 lbs in one week, it won't be pure body fat.
Due to the calorie deficit needed to burn each pound of fat, it's simply not possible to safely burn 10 pounds of pure body fat in just one week.
However, this isn't to say you can't lose that much weight and still look leaner.
While a lot of the weight loss will certainly come from body fat, you will also drop pounds by losing excess water weight (1Trusted Source).
This is partly because this plan lowers your insulin levels and makes your body get rid of stored carbs, which bind water.
Although your body can only store about 300–500 grams of carbs in a form known as glycogen, stored glycogen does hold around three times that weight in water (1Trusted Source, 2Trusted Source).
Reduced insulin levels will also make your kidneys shed out excess sodium, leading to reduced water retention (3Trusted Source, 4Trusted Source).
Along with reduced body fat and water weight, you may also lose some weight due to less intestinal waste and undigested food and fiber in the digestive system.
Here are the 7 steps you should follow in order to lose 10 pounds in a week.
1. Eat Fewer Carbs and More Lean Proteins
You can lose several pounds by following a low-carb diet for just a few days.
In fact, lots of research has shown a low-carb diet is a very effective way to lose weight and improve health (5Trusted Source, 6Trusted Source, 7Trusted Source).
A short-term decrease in carb intake can also reduce water weight and bloating.
This is why people who go low-carb often see a difference on the scale as early as the next morning after starting the diet.
Additionally, making sure you eat plenty of protein can help reduce your appetite even further while boosting your metabolism (8Trusted Source, 9Trusted Source).
Try eliminating or drastically reducing all starchy carbs and sugars for the week. Replace these with low-carb vegetables, while also increasing your intake of eggs, lean meats and fish.
Check out this article to learn more about how to set up a low-carb diet and which foods to include.
2. Eat Whole Foods and Avoid Most Processed Junk Foods
When you're trying to lose weight quickly then it can be helpful to eat a simple diet based on whole foods.
These foods tend to be very filling, and make it easier to eat fewer calories without getting too hungry.
During the week, you should make sure to eat mostly whole, single-ingredient foods. Avoid most foods that are highly processed.
Eating mostly lean proteins and low-carb veggies can be incredibly satisfying even if you're not getting that many calories.
3. Reduce Your Calorie Intake by Following These Tips (See List)
Reducing your calorie intake may be the most important factor when it comes to weight loss.
If you aren't eating fewer calories than you expend, then you will not lose fat (10Trusted Source).
Here is a calculator that shows you how many calories you should eat to lose weight (opens in new tab).
Here are a few simple tips to reduce calorie intake:
Count calories: Weigh and log the foods you eat. Use a calorie counting tool to keep track of the amount of calories and nutrients you are taking in.
Eat only at meals: Reduce all snacks and don't eat anything after dinner.
Cut your condiments: Eliminate calorie-dense condiments and sauces.
Fill up on veggies: Fill your plate with vegetables and limit starchy carbs and added fats for the week.
Choose lean proteins: Choose lower-fat proteins, such as chicken and fish.
Don't drink your calories: Instead, opt for water, zero-calorie drinks, tea or coffee. Protein shakes are fine if you count them as a meal.
4. Lift Weights and Try High-Intensity Interval Training
Exercise is one of the best ways to burn fat and improve your appearance.
Resistance training, such as weight lifting, can lead to a similar amount of weight loss as regular aerobic training. It also helps you add or maintain muscle mass and strength (11Trusted Source, 12Trusted Source).
Full-body resistance training workouts are also a great method to lower your body's carb stores and water weight, which can lead to a sharp decline in weight (13Trusted Source, 14Trusted Source).
Lifting weights can also protect your metabolism and hormone levels, which often decline during dieting (15Trusted Source, 16Trusted Source).
High-intensity interval training (HIIT) is another very effective training method.
Research suggests that 5–10 minutes of HIIT can lead to similar or greater benefits for health and weight loss as five times that amount of regular exercise (17Trusted Source, 18Trusted Source, 19Trusted Source).
Like weight lifting, it can quickly reduce muscle carb stores and also boost other important aspects of weight loss, such as your metabolism and fat-burning hormones (20Trusted Source, 21Trusted Source).
You can perform HIIT three to four times a week after a workout or as part of your normal training regimen. It is very important to do this with 100% effort or intensity. Most sprints should not last more than 30 seconds.
Here are a few protocols you can try. These can be done running in place or outside, or applied to a cardio machine like a bike, rower or treadmill:
Session 1: 10 x 20-second sprint with 40 seconds rest
Session 2: 15 x 15-second sprint with 30 seconds rest
Session 3: 7 x 30-second sprint with 60 seconds rest
Session 4: 20 x 10-second sprint with 20 seconds rest
5. Be Active Outside of the Gym
In order to burn extra calories and lose more weight, you can also increase your daily activity.
In fact, how active you are throughout the day when you aren't exercising also plays a very important role in weight loss and obesity (22Trusted Source, 23Trusted Source).
For example, the difference between a desk job and a manual job can account for up to 1,000 calories per day. This is the same as 90 to 120 minutes of high-intensity exercise (24Trusted Source).
Simple lifestyle changes such as walking or biking to work, taking the stairs, going for walks outside, standing more or even cleaning the house can help you burn a lot of calories.
6. Intermittent Fasting Is Another Simple Way to Reduce Weight Quickly
Intermittent fasting is another effective and proven tool for dropping fat (25Trusted Source, 26Trusted Source).
It forces you to reduce your calorie intake, since you are limiting your eating to a short window of time.
There are many different protocols, such as a 16-hour fast with an 8-hour feeding window, or a 20-hour fast with a 4-hour feeding window.
If you're combining fasting with exercise, it may be wise to do the fasting at a different time than your workout.
7. Use These Tips to Reduce Water Retention
Several other methods can help you drop water weight and appear leaner and lighter. These include:
Take dandelion extract: A supplement called dandelion extract can help reduce water retention (27Trusted Source).
Drink coffee: Coffee is a healthy source of caffeine. Studies suggest that caffeine can help you burn more fat and lose excess water (28Trusted Source).
Mind your intolerances: Eating things that you are intolerant to, such as gluten or lactose, can lead to excessive water retention and bloating. Avoid foods that you think you may be intolerant to.

Several online dating tips for over 50s

No need for a newsflash here: we are living in a time when the dating landscape is going through a dramatic shift, with childhood, university and workplace romances in sharp decline. Meeting online is quickly becoming the norm for all age groups, and over 50s dating is no exception.

We know starting out can all be a bit overwhelming; it’s tough to know where to begin and what the ‘rules’ are if you’re new to the online dating scene, so we’ve put together some tips to help you get on your way.
Think about what you’re looking for
There may well be differences between what you were looking for some time ago and now that you’re dating in your 50s. Before signing up, have a little think about what you’re looking for – a companion, a low-key relationship, marriage or just enjoying dates with new people? Everything is possible, but knowing your ideal outcome will help you when creating your profile and speaking to new people.
Your dating profile
We don’t need to be the ones to tell you that photos are important when it comes to online dating. Yes, it’s easy to dismiss this fact as something ‘shallow’ but consider if you would strike up a conversation with somebody if you had no idea what they looked like. Probably not, right? Photos help us get a better picture (pun intended) of someone’s personality, hobbies and demeanour. As a handy reference guide, dating photography expert Saskia Nelson has rounded up the three photos everyone should have on their profile.
Beyond the photos, the more information you give about yourself on your profile, the more you’ll have to speak about with others, and the higher the likelihood of a better match with someone who has a good sense of your personality. Keep it positive and inject some humour if it feels natural – if you have to write “lol” or “haha” afterwards, it’s probably a joke best left out…
Sending the first message
So someone’s caught your eye and you’re wondering what to say in the first message. It’s as easy as a two-part formula, according to this digital etiquette guide: first, a positive comment about something on their profile, followed up by a question.
Try to steer clear of references to looks or physical features, as it’s sensitive territory; instead focus on something else in their bio, like a film or hobby. Seasoned online daters will tell you that those simple ‘hi’ messages are far too common, and often go unresponded to. Everyone likes a little effort.
Take your time
You’ve started speaking with a match and it’s going well – excellent news. Chances are, it’s only a matter of time before the subject of meeting in real life arises. There is no set guideline for how long you should wait before meeting someone in person. The joy of dating in your 50s is knowing exactly what you do and don’t want, so go with your gut. If you’re not sure if you’d like to meet up, you could suggest a phone call beforehand to see how the conversation flows and if you get a good feeling about them.
Set the date
Deciding on what to do for the first date depends very much on you and your match, and the type of people you are. Wander a weekend market, giving you plenty to talk about as you go; visit a museum or tourist attraction you’ve never been to before or go with the classic option of coffee or a drink. If you’re short on ideas (we’ve all been there), we’ve rounded up some of our favourite dates around the U.K.
Dress the part
The conundrum of what to wear on a date affects all ages, not just those over 50. There is a lot to think about – what you feel comfortable in, what you’ll be doing during the date itself and what makes you feel good. Luckily, we’ve put together a dos and don’ts guide to help you make the right wardrobe choices for your date, and the Guardian’s all ages fashion guides are a useful reference point if you want to stay on trend.
Have fun
We’re firm believers that the act of dating is something to be enjoyed. If, mentally, you can remove any pressure or major expectation before meeting someone, you can focus on making the most of an opportunity to gain a new friend or learn something you didn’t know – or at the very least, a little bit of news for the next time you see friends.
After the first date
Dating over 50 hopefully means an end to the game-playing of younger generations. If your date went well and you’d like to see them again, there’s nothing wrong with letting them know. A follow-up message the day after to say you had a good time opens up the conversation for planning another date. And if it didn’t go so well…
If things don’t work out
Need to let someone down gently after a date? Ghosting – ignoring somebody’s attempts at contact – may be rife in the world of online dating but we say there’s nothing wrong with good manners: send your match one last polite message to let them know it’s not working for you and you’d like to leave it there.

Be patient
Anyone who has been online dating for a while will likely tell you that it can take some time before you come across someone you’d like to meet in real life; or indeed can take meeting a few people before you find a person you want to see again. Try not to become disheartened and focus on the positives of getting out of your comfort zone and meeting new people. And if it begins to get to you, take a break and come back with renewed energy and plenty of optimism.