Danny Mills is not a former Man City star. He was an overpaid sick note who was set up financially for life by City and did little or nothing to earn any of it. Now he put's the boot in to City at any opportunity, mainly it would seem to me, because the City fans found him out early on and let him know it. He has bleated on about Phil Foden being better off away from City before and presumably will again. Phil has signed a very long term contract with the team that his family have supported for decades and he has supported since he was old enough to remember. He is living the dream every day with the likes of David Silva, Fun Aguero, Gabriel Jesus, Raheem Sterling, Vincent Kompany, Fernandinho and is coached by the best coach in the world in Pep Guardiola. Please Danny, go away and get a life doing something useful.
Hi, thanks for such an informative website! My question is, when calculating protein requirements for the day, do the measurements you give refer to the weight of pure protein in a meat for example or just the weight of the meat itself? For example as a 130 lb women do I eat around 150 grams of meat a day or 150 of protein found in perhaps closer to 750 grams of meat per day, please? Thanks in anticipation of your reply.
The first thing to say is that what we weigh is the result of an incredibly complex process. Apparently, there are over 100 genes involved. Your size is said to be up to 70% determined by your genes. That doesn’t mean your genes determine you’ll be a specific clothing size. It means your genes determine how you process macro-nutrients, how you respond to periods of starvation (we call it dieting), how your hormones respond to various things, how your body responds to stress, environmental conditions, how your unique metabolism works – and so on. This is not my expertise and I’m simplifying this massively, but if you’re interested, you can listen to an incredibly informative podcast on weight outcomes here. The bottom line is that there is a very small amount of our weight (5-10%) that is within our conscious control.
Potassium, magnesium, and calcium can help to serve as a counter-balance for sodium. Foods that are rich in potassium include leafy greens, most "orange" foods (oranges, sweet potatoes, carrots, melon), bananas, tomatoes, and cruciferous veggies — especially cauliflower. Low-fat dairy, plus nuts, and seeds can also help give you a bloat-busting boost. They've also been linked to a whole host of additional health benefits, such as lowering blood pressure, controlling blood sugar, and reducing risk of chronic disease overall.
Over the years fasted cardio has become an incredibly popular method used to shed fat. Fasted cardio means waking up in the morning and performing cardio on an empty stomach before breakfast. The reason this has become a popular fat loss method is because fasted cardio increases the percentage of calories derived from fat during cardio while minimizing the amount of glycogen used for energy. As discussed earlier, it doesn’t matter if energy comes from carbs or from fat the fat loss will be the same no matter the substrate.
Awesome information! Before today I knew nothing about bulking and cutting… One of the things I really wanted more info on was how to lose fat while keeping muscle and this article summed it up very well. I’m really starting to build muscle now but definitely want to cut fat down to at least see my abs…which I haven’t seen in years because of heavy beer drinking. I kept hearing people say cardio is hugely needed for fat loss (to see abs) but it comes at a price of losing muscle, that’s why it can be seen mainly on skinny people. But now that I know that’s BS I will “bulk and then cut” the right way while keeping muscle.
Over the years I’ve found that 65-70% of the clients I work with are using weight as a form of protection. I call this “emotional obesity”. When you work through the issues that are causing emotional obesity and break the association that fat equals safe, the body is much more willing to let go of the weight. After I broke this association and the weight no longer served its purpose - that is, the armor of fat no longer made me feel any safer - the weight all but went away.
The one recommendation of yours that’s a problem for me is cutting back on “cardio.” Swimming gives me physical and mental pleasure while I’m doing it, and it acts as an antidepressant. So “cardio” is not a chore for me as it is for others, and I need to keep doing some of it every morning (except my one bike day) for mental health. How can I limit the “damage” it does to my fat loss/muscle maintenance goal? I don’t need to swim for long — 20 min. is sufficient. If I keep that to an easy, relaxed pace most days, except for my one swim-sprint day per week, is that OK? Thanks in advance!

Weight loss can be intentional, such as from dieting and exercise, or unintentional and be a manifestation of illness. Weight loss can result from a decrease in body fluid, muscle mass, or fat. A decrease in body fluid can come from medications, fluid loss, lack of fluid intake, or illnesses such as diabetes. A decrease in body fat can be intentionally caused by exercise and dieting, such as for overweight or obesity. Weight loss is normal after pregnancy. Other causes of weight loss include, but are not limited to, cancer, viral infection (such as CMV or HIV), gastroenteritis, parasite infection, depression, bowel diseases, and overactive thyroid (hyperthyroidism).

Going long periods of time without food does double-duty harm on our healthy eating efforts by both slowing down your metabolism, and priming you for another binge later in the day. (Think: You've skipped breakfast and lunch, so you're ready to takedown a whole turkey by dinner!) Make it your mission to eat three meals and two snacks every day, and don't wait longer than three to four hours without eating. Set a "snack alarm" on your phone if needed.

Harvie, M. N., Pegington, M., Mattson, M. P., Frystyk, J., Dillon, B., Evans, G., … Howell, A. (2011, May). The effects of intermittent or continuous energy restriction on weight loss and metabolic disease risk markers: A randomized trial in young overweight women. International Journal of Obesity (London), 35(5), 714–727. Retrieved from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3017674/
Body weight includes fat, but also your muscle mass, bone mass and water. Restrictive diets result in rapid weight loss by reducing fat, but also muscle mass and water. Long term, you gain the weight back, and even more. If you just want to reduce your body fat and maintain the fat loss in the long term, here are five easy tips to achieve that without having to diet!
Now that you know exactly how much to eat everyday you will now need to figure out which foods to eat. Contrary to popular belief, the type of foods you choose to eat is far less important than how much you eat everyday. This does not mean that choosing foods for your diet doesn’t matter though. Some foods are still better than other for certain purposes.

If you’ve been eating fast food for years, get real about your approach: You’re probably not going to stick to an organic, gluten-free, paleo overhaul for very long. "You want to change as little as possible to create calorie deficit," says Dr. Seltzer, who insists the best way to support sustainable weight loss is to incorporate small changes into existing habits. So instead of giving up your daily BLT bagels in favor of an egg-white wrap, try ordering your sandwich on a lighter English muffin. Or say you eat a snack bar every afternoon: Swap your 300-calorie bar for a 150-calorie alternative. "Your brain will feel the same way about it, so you won’t feel deprived," he says.

Sleep-deprived masses, unite! If you needed more incentive to get some shut-eye, it's worth noting that getting enough sleep can help you lose weight. According to a 2006 study published in the American Journal of Epidemiology, sleep restriction affects your metabolism in a way that makes it easier to gain weight. The analysis, which tracked the weight and sleep habits of women participating in the Nurses' Health Study, found that women who slept five hours per night gained slightly more weight than women who slept for seven hours.

Now, I hear you saying; “I love food too much, that’s why I’m overweight! That’s why I’m always on a diet!” Fact is, numerous studies have shown that women who derive less pleasure from eating may eat more to compensate, putting them at higher risk for weight gain and obesity. See, eating for pleasure is the only way to feel truly satisfied. When you eat on The Naughty Diet, pleasure is the reward not quantity.

I just want to point out that it’s not necessary for people with a high level of body fat to go low carb, and as long as there is a calorie deficit in place, you will lose fat. However, from experience, people with high levels of body fat (20%+) tend to fare much better restricting carbohydrates initially. Their energy levels tend to stabilise, they feel less lethargic, cravings subside, and due to the water loss from going low carb, it acts as a motivator as they see results from the get go.
Teamwork can be the key to weight-loss success, according to a study in Health Communication. Participants whose partners were actively trying to shed pounds with them were better at sticking to their healthy plans than those whose partners weren’t in on their goals. When you and your partner are in it together, you can help each other—maybe you’re into kale salads, while he loves taking you to the gym—and any feedback is interpreted as encouragement, not guilt-tripping. Here are 50 more things doctors wish you knew about losing weight.
We have developed a unique fat loss / fat burning workout programme that we promise will produce startling results for you! A big promise, yes, but if you are prepared to work hard and follow our advice to the letter then life changing fat loss results can potentially be yours. Grand words, we know, but you can check out our fat loss results on this page and throughout the website to see what we’ve helped others to achieve. You would be amazed at how much weight can be lost in a short space of time.
An increase in fiber intake is also recommended for regulating bowel movements. Other methods of weight loss include use of drugs and supplements that decrease appetite, block fat absorption, or reduce stomach volume. Bariatric surgery may be indicated in cases of severe obesity. Two common bariatric surgical procedures are gastric bypass and gastric banding.[12] Both can be effective at limiting the intake of food energy by reducing the size of the stomach, but as with any surgical procedure both come with their own risks[13] that should be considered in consultation with a physician. Dietary supplements, though widely used, are not considered a healthy option for weight loss.[14] Many are available, but very few are effective in the long term.[15]

I have been on a deficit from 170-150 for about a month (lost some muscle sadly), but lately I’ve been on vacation so I have been eating pretty much anything delish.(I do try to ball park my calories but I still gained 3 pounds) Now I’m dieting again using this article as a guideline to prevent muscle loss so I just started my deficit up again. I do not have much fat to lose, but I’am working towards a six pack before I try bulking so I do want to lose some more fat. I’m not in desperate need of a diet break because of my vacation eating, but I do want to just know the information so that when the time does come, I will be informed.

Eating vegetarian meals more often is a slimming habit. Vegetarians tend to weigh less than meat eaters. While there are several reasons for this, legumes may play an important role. Bean burgers, lentil soup, and other tasty legume-based foods are simply packed with fiber. Most Americans get only half of this important nutrient, which fills you up with fewer calories.
Because The Naughty Diet will—and this is where the heavens part, the trumpets blare and you will thank God we ever met—change your entire approach to food. You’ll learn how to stop obsessing about calories, master your cravings, revamp your approach to exercise, and banish negative thoughts after eating. By the end, you’ll never feel anxious about “dieting,” which will free you up for what’s important: living, with a healthy, sexy body; a blissful mind; and room for the indulgences you crave. Like, you know, sex.
There are many reasons why you might want to lose weight. If you have been significantly overweight or obese for a long time, then you might have concerns about what the extra weight could be doing to your health. Obesity increases your risk of many health problems, including diabetes, non-alcoholic fatty liver disease, gallbladder disease, and some types of cancer.[1] If you have recently gained a bit of weight, then you might just want to lose some weight to fit back into your old jeans. Whatever your reason for wanting to lose weight, there are some important strategies that you should know about.
Work indulgence foods into your calorie plan. If you do want to have something that is a little higher in calories, then make sure that you work it into your overall calorie goal for the day. For example, if you are following an 1,800 calorie plan, and you want to have a brownie that is 300 calories, then you would only have 1,500 calories left for the day.