2 Nutritionists Share If Weight Loss Plans *Really* Worked

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  • This is the new weight loss buzzword, but does it really work for healthy, lasting fat loss?

    It’s that time of year again, when weight loss plans seem to be spamming you on social media with more than targeted ads and buzzy celebrity workouts. With an enormous amount of noise about Kim K’s Met Gala weight loss, ‘what do I eat in a day’ reel and questionable (often unqualified) nutritional posts, everyone is talking about the 4:3 diet. .

    On a fasting weight loss plan, you are advised to eat as normal for four days, and 500 calories for the remaining three days of the week. 500 calories a day very cum – the NHS Women are recommended to eat 2,000 calories a day—so we’ve talked to two qualified nutritionists to get an idea of ​​their intake.

    First things first before we get into the specifics of the diet: You don’t need to lose weight before summer. you don’t need To lose weight, and never feel pressured to try diet fads or weight loss plans. Most upside anyway – if you put your body into starvation mode, it will just cling to any fat you have for dear life.

    However, if you’re willing to lose a little weight for your own health or personal reasons, that’s perfectly fine too. For each. Never feel pressured to lose weight, but if you want to lose weight with positive headspace and a healthy, sustainable angle, it’s entirely up to you. just know you never need To. You are enough just as you are.

    Keep reading for qualified picks from both nutritionists Jenna Hope and nutritionist The Nutri Center, Katy Mason,

    What is 4:3 Diet?

    The 4:3 diet is a form of intermittent fasting where you reduce your calories to 500 calories per day, three days a week, explains Hope.

    “These days should be alternate days, as per the plan. On “off” days, you are encouraged to eat normally,” she shares.

    How does the 4:3 diet work?

    It’s kind of similar to the 5:2 diet, where you fast for two consecutive days a week – that is, 500 calories and 600 calories for men. Then, you eat as you normally would for another five days.

    The 4:3 plan takes it a step further, suggesting that you eat what you want for four days and fast for three days (consuming only 500 calories).

    necessarily, It is just a type of intermittent fasting. Fasting has been around since at least the 5th century BCE, yet the nutrition world is divided about its pros and cons. while many Research This indicates that while fasting is good for weight loss and lowering high blood pressure, it can also be incredibly difficult to trigger antisocial, and disordered eating behavior if you have a history of eating disorders.

    Other Research It has also been found that fasting is no more effective than other diets, such as the Sirtfood diet, the Dukan diet and the Cambridge diet, for example. Many argue that if you can still lose weight more sustainably, then limiting your calories to a quarter of what the NHS recommends you eat is simply not healthy or sensible.

    pay attention, studies has found that intermittent fasting can be helpful for people with diabetes.

    What do you eat on the 4:3 diet?

    Hope explains that individuals on the 4:3 diet are limited to consuming 500 calories per day during their fasting days. “As a result, What you can eat is very restricted, Many people consume liquids that have no calories, black coffee, tea and low-calorie foods,” she shares.

    In his book, every other day dietKrista Vardy and Bill Gottlieb give some guidance on how to fast – but note, this is an extremely low calorie count for anyone, and neither nutritionist would recommend it.

    4:3 Diet: A woman tracks her calories on an app on her phone

    During your fasting days, it is suggested that you:

    1. Eat a 400-calorie meal or two 200-calorie meals, plus a 100-calorie snack
    2. drink a lot of water
    3. drink tea and coffee
    4. If you are too busy to cook then have pre-packaged meals with extra vegetables.

    On your normal days, it is suggested that you:

    1. Eat as much as you want – nothing is off limits
    2. Don’t feel deprived.

    They recommend you eat high-protein foods, high-fat foods and, where possible, limit your sweetener intake. Not sure how to increase your protein? Our guides to the best protein powders and vegetarian protein sources can help.

    So… should I try the 4:3 diet?

    There are many problems with this diet.as expected.

    Why? Well, as if restricting your calories so much on your fasting days means you’re not consuming enough calories—at all. “Low caloric intake means there is an increased real risk of nutrient deficiencies,” shares Hope.

    Plus, eating 500 calories a day is too little, and can be dangerous for some. You may feel faint or have difficulty concentrating.

    It’s possible to lose weight while still enjoying your favorite foods, so why cut out all of them and risk a disordered relationship with food, nutritionists ask? ,Fasting days promote significant restriction, which is a high risk factor for poor association with food.“Speaks hope.

    Would a nutritionist recommend you try the 4:3 diet?

    In short, no. “I certainly wouldn’t recommend the 4:3 diet as a healthy weight loss tool,” shares Hope. ,It is restrictive, reductionist and ignores the importance of consuming a variety of foods rich in micronutrients and supporting essential macronutrient demands for optimal functioning,” she explains.

    Plus, she explains, if you restrict that much to three days a week, you’re even more likely to overeat on the other four days. Don’t do it yourself – there are healthy, sensible, safe ways you can lose weight, as Hope outlines below.

    3 Tips To Lose Weight-Healthily And Permanently

    1. Focus on Attainable Calorie Deficits

    Weight loss, ultimately, is about burning more calories than you are eating. Your daily calorie burn is made up of two things — the calories you just burn (called your non-exercise activity thermogenesis, or NEAT) and the calories you burn with exercise. How much do you burn your favorite free home workout or joe. vicks youtube workout

    If you can meet your daily burn—there are plenty of useful apps out there to help you do so—you can easily lose weight by eating about 1400 to 1,500 calories a day, which also ensures Enough that you do not lack anything. major mineral or nutrient.

    Pay attention to what you can include in your diet, adding more beans, pulses, fruits and vegetables will naturally displace some high-sugar, high-fat foods which in turn can help with weight loss. can. Tips for how to eat the recommended amounts of fruits and vegetables in a day, here.

    2. Try Indulging in Your Snacking

    Often, if you eat snacks throughout the day, you won’t realize how many calories you’re consuming, share both nutritionists.

    “If possible, also try and limit your snacking after dinner,” Hope advises. “People who snack later in the evening are more likely to opt for high-sugar, high-calorie foods.

    top tip: Make sure your dinner is satiating. This will help reduce evening snacking and in turn prevent overeating,” she explains. Our healthy breakfast ideas can come in handy too.

    3. Move More

    Simple, but important. If you want to lose weight, how many calories will you burn in a day by walking more daily? Everything matters – from running to skipping, to Zumba. the world is your oyster.

    Remember, everyone’s weight loss is different. What works for you may not work for others – and that’s okay.

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  • According to PT Chrissy Sela.

    Finding the best glute-focused workout can sometimes feel like hunting for a needle in a haystack. Sure, there are only so many glute-focused moves you can do, but with 11,700,000 Google results, thousands of trainers to choose from, and hundreds of move combinations, it’s hard to know where to start.

    Weight training is great for many reasons – from boosting your metabolism, bone strength and joint function, to reducing your risk of injury and increasing your muscle mass, it really is a jack of all trades. Weight training your glutes is especially important for your overall health because your glutes support your body more than other muscles. Not only do they help you walk and run and prevent injury, but they also support your back, knees, and hips.

    Basically, your glutes are an all-rounder.

    Not to mention the fact that, over the past ten years, the perception of the “ideal” body type has completely changed. Thanks to celebrities like Beyoncé and Rihanna, strong is now beautiful, as are big glutes. Body positivity – and even neutrality – is now celebrated and accepted for body types of all shapes and sizes, and serves as a constant reminder that when it comes to health, there is no “One body fits all”.

    Curious to read a little more about which workouts will futureproof the all-important glutes in the meantime and make you a bigger bum? Keep scrolling – we have enlisted the author of the famous PT and happy, healthy, strong, Chrissy Sela, for sharing her go-to glute workout with you. While you’re here, don’t forget to check out our list of the best yoga classes, gym classes, and home workouts, guides to meditation, mindful walking and self-care ideas, and running tips for beginners.

    According to Chrissy Sela, This Is the Best Glute-Focused Workout You Can Do

    So, you are inclined to strengthen or develop your glutes. “Building a bigger booty has definitely become a trend in recent years,” shares the personal trainer. “But, aside from aesthetic motivations, your glute muscles play a fundamental role in how well your body operates overall, so it’s really important to keep them active and strong.”

    Sadly, with extended periods of office work and WFH setup, often comes inactivity and what some PTs prefer to call “lazy glutes.” As Sela points out, when we sit for long periods of time, our glute muscles have no work to do, so they weaken from inactivity. “This then has a knock-on effect because it pushes other muscles out of balance and can throw your pelvis out of alignment,” she explains.

    Not ideal, but easy to fix with a few glute-focused workouts. “Whether you’re someone who sits a lot or who wants to build a strong booty, I’ve developed the best glute-focused workouts for you,” shares PT.

    Ready? set? Sweat Not so keen on a glute-focused workout? Instead try our Health Aid’s go-to full body workouts, bodyweight workouts, lower body workouts or abs workouts for women.

    The Glutes on Fire Challenge

    Ever Heard of Cela’s Glutes on Fire Challenge? “It’s a great workout to do while you’re at it, to make sure you target and strengthen your glutes to enhance your performance and build your confidence,” she explains.

    The workout consists of a mix of what the PT thinks are the most effective glute exercises combined with a range of reps to ensure you hit that growth and reap the benefits, too. “Metly taking every ability into account, I developed this workout to make sure you target every angle of your booty so you can feel the strong, confident, and glowing goddess that you are,” she progresses.

    set? 3 of each.

    Exercise 1: Barbell Hip Thrust

    agent? 12

    Exercise 2: Barbell B-Stance Hip Thrust

    agent? 12 each side

    Exercise 3: Single leg bridge alternating dumbbells

    agent? 12 each side

    Exercise 4: Goblet Squat

    agent? 20 each side

    Exercise 5: Dumbbell Reverse Lunge

    Reps: 12

    Exercise 6: Pump the Frog

    Reps: 20

    Prefer to work out with a trainer? Try this glute workout from Cela’s YouTube channel, or try her IG workout above.

    Your Glute FAQ, Answered

    How can I build my glutes faster?

    Two words: continuity, and progress.

    Make sure you’re training the muscle group consistently, and likewise, make sure you’re making progress in said workout. Not sure what that means? It simply means you’re improving — lifting a little heavier weights each week, upping the reps or sets, or increasing the length of your workouts.

    This way, your body is not doing the same thing day after day; Rather, actually improving from week to week. Pain in legs after session? Our guides to workout recovery and delayed onset muscle soreness will help.

    How long does it take to get a big butt?

    You’ll see results from the most consistent – and progressive! – Workout routine in about ten to twelve weeks.

    Can I Work My Glutes Every Day?

    While you may think that more is always better, believe that when it comes to getting things done, it’s important to get the balance right. Your body needs to work out, sure, but it also needs to recover from said workout.

    Why? Simply because exercising too much will only tire your muscles and your exercises will generally be less effective.

    Naturally, doing too little would mean no progress. Aim to do two to three workouts a week for best results.

    How can I train my glutes at home?

    Try Cela’s workout or YouTube video above for a seriously spicy session.

    You don’t need a shedload of home gym equipment, but strength training with weights will make a slightly harder workout.

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  • It Claims To Help You Lose Weight Fast – But Is It Healthy Or Sustainable?

    Sadly, as the annual pre-summer spike for weight loss plans begins, there is a growing search for diets like the Cambridge Diet, the Dukan Diet, and the Cabbage Soup Diet — heck, even the Sirtfood Diet. is also increasing.

    Important disclaimer here: You shouldn’t feel pressured to lose weight. Every body is different, will look different, and have a different set point.

    But, if you’re keen on losing a few pounds and want to read up on the Cambridge Diet, make sure you’re armed with expert advice before trying anything new.

    Let’s be clear here: The Cambridge Diet – recently renamed the 1:1 diet – is an extreme weight loss plan and according to nutritionists Lauren Vindassa, is highly restrictive. “You’re putting your body into a very low calorie deficit and entering starvation mode during the entire plan,” she shares.

    Based on a range of bars, soups and shakes, this diet plan claims to be cheaper than Weight Watchers and to help you lose weight faster than your average calorie-controlled diet.

    But it’s not all positive. According to a qualified expert, here’s everything you need to know.

    What is the Cambridge Diet?

    Despite the name, the diet has no relation to the Duchess of Cambridge, Kate Middleton, according to Windus. “The Cambridge Diet was invented in the 1960s by Cambridge University nutritionist Alan Howard, hence the name,” she shares. “While working in the medical department, he collaborated with a consultant at a local hospital, where he designed a low-calorie diet for morbidly obese patients. He later released the plan to the public in the 1980s. Did.”

    The Cambridge Diet prescribes regular consumption of low-calorie shakes, soups and snack bars, claiming that they are specifically designed to meet all of your daily nutritional needs under strict calorie guidelines for the program , and further, that they can be pretty quick weight loss.

    There are six variations of the Cambridge Diet Plan. Phase 1 or “sole source” (a very low-calorie diet where you eat only the range of products provided) to phase 6 or “maintenance” (where you eat a healthy diet with meal replacements when necessary) ) occurs. Scale your time and target weight loss. But this diet should not be taken lightly.

    The Cambridge Diet Counselor will closely follow your progress, starting with which changes to make, and some steps will also require written consent from your doctor.

    How does the Cambridge Diet work?

    Similar to the keto diet, the Cambridge Diet works by putting your body in a state of “ketosis”.

    This occurs when the body does not receive all the calories it needs to function properly and therefore has to turn to fat stores to keep it going.

    What are the benefits of the Cambridge Diet?

    According to nutritionists, it can give quick results in terms of weight loss in the short term.

    Plus, it’s fuss-free and convenient. “One of their mentors guides you, taking the thinking and planning away from you so that it’s easy to implement into your daily routine. It’s also convenient for people who are time-poor or with portion control struggle.”

    Is the Cambridge Diet Safe?

    Initially, when the diet was introduced in the 1980s, the daily calorie count included a dangerously low 330 kcal per day, shares Windus. “In recent years, this has been increased to 600 kcal per day, and can go up to 1500 kcal in some phases of the plan,” she shares.

    Even so, you’re still putting your body into a very low calorie deficit and entering starvation mode during the entire plan, she highlights.

    “It’s important to know that there are much healthier ways to achieve your weight loss goals,” she stresses. (Our expert-led weight loss tips explain how).

    Plus, because it’s a short-term diet, many people may struggle to keep the weight off over the long term, she explains. “It can provide quick results; However, what do you do when the plan ends?” she asks.

    “It’s far from sustainable and doesn’t give you the learning and tools for healthy habit change while maintaining a healthy relationship with food.”

    Not to mention it’s banned. “While the plan is not only low-calorie, it also includes consuming their typical meal replacement products which include shakes, smoothies and soups. Because the range is quite limited, people who follow the plan can easily get bored and feel deprived of their favorite foods.”

    Reported side effects of the diet are bad breath, thinning hair (in this case try one of our beauty editor-approved best shampoos for hair loss), nausea, dizziness, and diarrhea.

    Does the Cambridge Diet Work?

    This is the question most people seek answered, so it is worth remembering that every body is different and therefore diet will act differently on each body. Also, you cannot easily make this diet plan at home. If you opt-in, the brand’s experts stress the importance of doing everything by the book.

    There are six types to include in the weight plans you’re looking at:

      • sole source: Consume 3-4 Cambridge Diet food products each day (consumption of 415-554 calories, lasting minimum 1 week/maximum 12 weeks)
      • sole source: Eat 3 Cambridge Diet food products and 200 ml of skim milk daily (615 calorie intake per day, minimum for 1 week/max. 12 weeks).
      • Phase 2: 2 Eat protein-rich foods, skimmed milk and some vegetables along with Cambridge Diet products (a day’s intake of 810 calories, lasting at least 1 week).
      • step 3: Eat skimmed milk, breakfast and salad along with 2 Cambridge diet products for lunch and dinner (consumption of 1000 calories for 2 weeks).
      • step 4: Eat 2 products from the Cambridge Diet and skim milk, breakfast, lunch and dinner (continue for 2 weeks).
      • Step 5: 1 Cambridge Diet Eat skimmed milk, breakfast, lunch, dinner and snacks (continue for 2 weeks) along with food products.
      • Maintenance: Consume Cambridge diet products of your choice along with a healthy diet (continue indefinitely).

    cambridge diet review

    After a quick scan of reviews review centerWhile many people have shared their experiences of trying the diet, the brilliant theme is that it is simply too little food to function in general.

    Others said the mentors weren’t as helpful as they’d hoped and that they didn’t provide 24-hour support as advertised.

    Finally, one dieter said she found it effective but too expensive, pointing out that it would be “impossible” for most people to spend £51.00 per week on diet shakes, bars and products.

    A nutritionist’s decision?

    Bottom Line: Low-calorie diets like the Cambridge diet are not sustainable and won’t work in the long term, and you are putting both your physical and mental health at risk. “They fit a lot into the category of a fad diet, and if your end goal is to lose weight, there are a lot healthier means of losing weight than following this diet,” shares Windus.

    his advice? Don’t buy into any diets that tell you that to lose weight you must buy their products – because too often, companies are simply profiting from people’s lack of education around sensible weight loss.

    Not only that, but avoid any diet that promises instant results. They are simply branded starvation and presented to you in another form.

    What should you do if you want to lose some weight? Expert a. recommend working with nutrition And adopt a sensible calorie deficit, making sure you’re building balanced plates full of your macronutrients (proteins, carbohydrates, and healthy fats). “It will provide you with unbiased, tailored and customized dietary advice to meet your individual health goals, and you will achieve long-lasting healthy changes not only in body composition but also in mind and general well-being,” he shares. does.

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  • As his Happy Place festival returns.

    It has been a challenging few years thanks to the ongoing COVID-19 pandemic and multiple lockdowns alone.

    If you’re feeling a little sad, don’t worry — you’re far from alone. One survey found that 64% thought the stress of the past few years “had at least one adverse effect on their mental health and wellbeing.”

    That said, the lockdown is now – thankfully – over, and thanks to the booster programme, COVID cases are more manageable. As Fairen CottonThe best-selling author, podcast host, and presenter explains why when we chat, it’s important to reconnect with like-minded people to boost your spirit, lift your mood, and thrive again. It’s time.

    Keep scrolling for her thoughts on the undeniable power of human connection—and while you’re here, don’t miss our guide to negative thoughts, self-care ideas, and breathing training.

    Fearon Cotton: “Human connection is one of the most influential attributes of our general well-being”

    summer is On th eway And for me – and for many of you – it would mean festivals.

    While once for me festivals were synonymous with vodka and sloppy Dr. Martins’ hip flasks, these days, they’ve taken on a whole new shape and meaning. Not only is my festival-going a little more bland these days, but it’s also become a strong part of my calendar that I know will bring connection on a deeper level.

    In 2019, we held our first Happy Places festival in London and Manchester, with over 12,000 people happily meditating, listening to conversations and moving their bodies to feel happy. It was like a total dream come true.

    I don’t need to go into what has mattered to live events over the past two years because we can all still feel the detachment and isolation from others in our bones.

    Although I’m an outgoing and proud introvert, I really need true connection to get a feel for what is and isn’t. Human connection is one of the most influential attributes of our general well-being and after two years of starvation, we need to interact in groups, laugh and pounce on each other energetically.

    How many of you have Zoom fatigue, Netflix burn, or just a little lazy when it comes to pushing yourself out of your comfort zone?

    I know I have my hand for all three. I’m still emerging from days in tracksuit-wearing, slippers like the mole of a baby experiencing daylight for the first time.

    Instead of looking at the person I’m about to talk to, I’m beyond catching my own eye on a Zoom call. I smile at my eye bags and completely lose connection with other people on Zoom. I’m bitterly bored of myself pretending to see that agency of paris (Joe, PS Jadore) is just as good as seeing real friends. I have become a little more comfortable in my sannyasin-like state and I know that I need to find true connection with others.

    We may have fought over the past two years without many people noticing, but have we succeeded? I know how good I feel after being accused by a large group of people so I’m ready to take off my slippers and get myself out of there.

    Due to all of the above I am excited to announce that our Happy Place celebration will be held once again in the South and North so that we can meet face to face and feel the energy of a great group of wonderful souls.

    To feel truly connected we need proper eye contact away from the screen, real face-to-face conversations and shared experience to feel a part of something.

    These are all factors that I am highly focusing on for this year’s Live Happy Places festivals. This year our aim is to help reduce the anxiety of people who are afraid of large groups and our focus is on simple yet important practices that make us feel good.

    Whether it’s participating in a group meditation, learning new yoga poses, or trying your hand at mindful movement; For conversations with intelligent storytellers or slowing down the mind in some arts and crafts, I hope you agree that all of these things are much better. off a screen.

    Join us in real real life for eye contact, new experiences, and getting out of your comfort zone.

    Tickets go on sale today, Friday the 6th happyplaceofficial.co.uk, The festival will be held at Chiswick House and Gardens on 6 and 7 August and at Tarton Park in Cheshire on 3 and 4 September.

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  • And we are *so* here for it.

    The Met Gala has been in the news this week thanks to Blake Lively’s stunning color-changing dress, Rihanna’s surprise honor, and Kim K. He Famous Marilyn Monroe No.

    And yet there’s one important detail we have yet to report on, which marks a huge victory for body positivity and health diversity everywhere.

    Lila Moss – Kate Moss and Jefferson Hack’s daughter – appeared on the red carpet on Sunday with her mother wearing a Burberry gown.

    The 19-year-old has type 1 diabetes, which simply means that her body — specifically her pancreas — doesn’t naturally produce as much of the hormone insulin as her body needs, which can lower both your glucose and blood sugar levels. important to control.

    If left untreated, diabetes can lead to many health problems. While insulin has been around for years, pumps were invented in 1963 and may be an easier and more efficient option for people with diabetes.

    FYI, insulin devices do the job of monitoring and regulating your blood sugar. Not sure you can watch it? Monitor and Pump Leela has white spots on her arms and legs.

    It’s not the first time she’s worn her device to a high-profile event, having walked the catwalk for Versace in September wearing a patch and pumps.

    According to the NHS website, around 400,000 individuals in the UK have type 1 diabetes – it is more common than you might think – but it is not often that you see them wearing these life-changing – and saving – devices.

    so why here Marie Claire UKWe are delighted to see Leela dressed in hers for one of the biggest events of the year. For anyone who uses an insulin pump, or who has any type of diabetes, seeing more representation is only a positive thing and a clear visual reminder that you are never alone.

    Celebrating the 2022 Met Gala

    It serves as a tangible reminder that if you wear any form of life-saving device, you should never feel like you need to cover it up. Quite the opposite, in fact, because it’s working to keep you healthy and alive. how cool.

    Here is a more vigorous and proud discussion, recognition and generalization of all bodies and positions.

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  • *Applause in appreciation of the realistic skin being shown on the red carpet*

    While there were several major moments at this year’s Met Gala—Blake Lively’s dress, Rihanna’s special honor, and Kim K in Marilyn’s “Happy Birthday” outfit, none were quite as memorable as Cara Delevingne’s gold body art.

    The model and actress appeared on the red carpet in a pair of tailored trousers and suit jacket — but once photographers started photographing her, she took off the blazer to show that she wore a gold chain and nipple covers. Wasn’t wearing anything under it.

    She was painted gold from head to toe and only those parts of her body were left unpainted which were affected by psoriasis.

    Psoriasis is a common skin condition that can cause red and itchy areas on various parts of your body, including your knees and elbows.

    Delevingne has suffered from around her elbows and tattoos and had left areas uncovered, believed not to have aggravated her skin condition, but likewise does not need to make a statement about the skin condition.

    Why is this newsworthy? Simply because in a world of filters and unrealistic physical expectations and standards – Specially When it comes to celebrities – it’s refreshing and empowering to see Cara share her status with the world. In the past, normal circumstances have been covered up or kept under wraps, only adding to the feeling that those who are going through them are alone – which is never true.

    Celebrating the 2022 Met Gala

    Watching a world-renowned model appear on the carpet and stand proudly as she is one step ahead of body positivity and acceptance of all skin types, conditions, and more.

    Kate Moss’ daughter Lila Moss also appeared on the Met Gala red carpet wearing her insulin pumpFor which we are here so much.

    Other celebrities who have been vocal about suffering from psoriasis include Kim Kardashian, Jonathan Van Ness and Kris Jenner.

    Currently, there is no cure for psoriasis – it is a long-term condition that Affects about 2 out of 100 people in the UK. The NHS website explains, “It can start at any age, but most often develops in adults between the ages of 20 and 30 and between the ages of 50 and 60.”

    Kara has spoken openly about her psoriasis, telling reporters in 2013 that “it’s all over” [her] body” and its symptoms normally get worse “at stressful times”. [she’s] A lot of work You cannot cure it; You have to go on vacation now.”

    He has also spoken out to try to dispel factually incorrect and often harmful misconceptions about psoriasis – such as whether it is contagious or contagious. “People would wear gloves and wouldn’t want to touch me because they thought it was leprosy or something,” she said many times in 2015.

    Good for you, Cara – and here’s the more common representation of the body in the media.

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  • Hoping, but too eager to work up a sweat? You are at right place.

    Expecting a baby and searching the internet for safe pregnancy workouts?

    Don’t worry – you’re not the only one who has questions about what exercises you should be doing while carrying a baby. Search terms “can you exercise while pregnant?” Just growing, indicating that there isn’t enough information to know exactly what happens to your body and baby, and so on, whether you should be moving more, less, or the same amount of time if you’re a mom-to-be. .

    Here, we share a topline of advice from NHS medical professionals movement-wise you should do when you’re expecting. Plus, qualified personal trainers Emily Ricketts Answers all your questions and shares safe pregnancy workouts suitable for all stages of pregnancy.

    Don’t miss giving birth once you’re here, with our guide to online pregnancy workouts, our fashion editor’s guide to the best maternity clothes, and an explainer on appropriate postpartum exercise.

    Safe Pregnancy Workout: Your Guide

    To put it bluntly, during pregnancy, your body is going through a whole host of different changes – it is developing a human, after all. “It’s no surprise that your workouts need to change to suit you so that you can continue to move safely and comfortably,” shares the expert.

    Some worry that exercise may not be “safe” and may even put the baby at risk. But this is not true – as the NHS website states, Exercise Isn’t Dangerous for Your Baby – Quite the opposite, in fact. “There is some evidence that active women are less likely to experience problems later in pregnancy and labor,” he shares.

    How often should I workout while pregnant?

    It is generally recommended that pregnant women participate in 150 minutes of moderate-intensity physical activity a week, shares a personal trainer. “This should ideally include two resistance-based sessions targeted at strengthening all major muscle groups,” she continues.

    However, read on for what exercises are recommended for the point of your pregnancy. “For example, after the first trimester it is important to avoid exercises in the supine position (lying flat on your back), avoiding exercises that may increase your ‘bump’ and exercises that put unnecessary strain on your core. , like crunches, sit-ups, double leg raises or plank positions,” she explains.

    So which workout should you aim for? It totally depends on your fitness level and what workout you were already doing.

    “The exact type of exercise, frequency, duration and intensity should depend on your current fitness level throughout your pregnancy,” the expert explains. Her advice, if you’re new to exercise? Ease into it, start with short ten-minute sessions (read our round-up of seven minutes here), and build up from there.

    “Like every fitness journey, we are all different. It’s about going with what feels good for you and your body. I always encourage women to be in tune with their bodies when training – respecting that ‘feel good’ factor. In pregnancy, it rises to a whole other level.”

    That said, if you can squeeze in some active movement during the nine months you’re carrying your baby, it’s likely to benefit you. Ricketts shares that being able to stay active and strong during your pregnancy is a great way to support your body through these changes. “Pregnancy can also cause a lot of aches, pains, and changes, and exercising should make you feel good.”

    Need some extra help? These pregnancy Instagram accounts provide a wealth of help and knowledge.

    A Safe Full Body Pregnancy Workout to Try Tonight

    Worth noting here: Ricketts points out that, while pregnant, your intentions will be centered around a different goal. “It’s not about hitting a personal best or running your fastest 5km; Rather, honing your body through this isolating phase and moving things up to a more moderate intensity.”

    Also note here: While the workouts below are suitable for all trimesters, your workouts should always be tailored to you, your goals and your lifestyle, not vice versa. Shares PT, “As your pregnancy progresses, your workouts will adapt and change.”

    With that in mind – try the safe pregnancy workouts below, and take any regimen you need. Even after a sweat session after birth? This postpartum workout is PT approved.

    time: 30 minutes – each movement ten to twelve times and finish the circuit three times.

    equipment needed: Dumbbells and a bench or chair.

    1. Neutral Grip Bent Over Row

    A. Start in a bent position, feet shoulder-width apart, spine neutral.

    b. Hold your dumbbells by your side and line them up toward your hips. Lower back with control.

    2. Dumbbell Romanian Deadlift

    A. Stand with your feet shoulder-width apart, dumbbells in front of your thighs and rest on your hips.

    b. Lower the dumbbells until they are level with your mid-shin – keeping your spine neutral and the dumbbells as close to you as possible throughout the movement.

    Safe Pregnancy Workout: Romanian Deadlift

    3. Seated Dumbbell Press

    A. sit on your chair or bench and hold your dumbbells firmly by your shoulders, feet
    laid on the floor.

    b. Press up and up until your arms are fully extended, then lower with control. If you are using a bench, you can support your back.

    Safe Pregnancy Workout: Shoulder Press

    4. Dumbbell Sumo Squats

    A. Take a sumo stance that’s comfortable for you and hold your dumbbells vertically
    top between your legs.

    b. Squat with control, then drive back up.

    Safe Pregnancy Workout: Sumo Squat

    5. Tricep Dips

    A. Sit on the edge of your chair or bench making sure your feet are wide enough to feel
    Comfortable for you and your bump. Place both your hands on the chair or bench behind you, elbows pointing back.

    b. Bend your elbows and knees, lower your buttocks toward the floor, creating tension in your biceps. Then, push back up. Make sure you work within a range of motion that feels comfortable to you.

    Safe Pregnancy Workout: Tricep Dips

    6. Bodyweight Hip Thrust

    A. Begin with your upper back on the edge of a chair or bench, legs bent at one in front of you.
    Comfortable width for you and your bump.

    b. Lower your hips and then drive into a bridge position.

    Safe Pregnancy Workout: Hip Thrust

    5 Tips for Exercising Safely While Expecting

    Still not convinced the above weight training circuit is for you? Below may help.

    1. Pay attention to your breath

    did you know? Your breath is a really powerful tool when exercising during pregnancy.

    Use this: Focus on mastering how to connect your breath to your pelvic floor, and share PT as you use it in your workouts. “You also want to avoid holding your breath because this can put more pressure on your pelvic floor and affect your blood pressure,” she shares.

    FYI, a good connected breath pattern would be to exhale during exertion while raising your pelvic floor – which is during the hardest part of the movement, and the easiest of the movement, while lengthening your pelvic floor. Inhale during the portion. Read our guide to breathing exercises here.

    2. Listen to Your Body

    It is important. If something doesn’t seem right, stop or change the exercise. “Watch for the warning signs your body is telling you and don’t just push,” warns the expert.

    Use this: Respect your body and adapt if necessary. “It never fails to listen to your body and make adjustments based on what it’s telling you,” she advises.

    3. Master Medium Intensity

    Exercising during pregnancy isn’t about hitting the PB, it’s about working out at a moderate intensity and keeping your body feeling good the whole time, she advises. “You should always be able to hold a conversation when exercising,” she shares.

    Use this: Always aim for around 70% effort level.

    Safe Pregnancy Workout: Women Exercising While Pregnant

    4. Educate Yourself

    In other words, talk to the pros, read books, and ask questions—knowing what to avoid and adapt to during pregnancy can help you feel confident in your workouts and improve the way you move your body. are increasing, advises PT.

    As above, it is important to avoid supine positions or exercises that place unnecessary pressure on your core.

    5. Take Your Time

    And finally, don’t worry if you need the extra rest time—you’re carrying another human, after all. “Listen to how your body feels before you resume your next set and take your time between exercises,” she shares.

    Safe Pregnancy Workout? Sorted. Happy sweat.

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  • Bookmark for later.

    If you’re looking for healthy breakfast ideas, know this: Breakfast is not only one of the most important meals of the day, but it can also be one of the most delicious—once you find the ingredient combination that works for you. If you take it, that is.

    Need some inspo? We have enlisted the help of qualified nutritionists Holly Snowdon and wellbeing guru, founder of the activewear brand, and author of nurture Lorna Jane Clarkson For sharing their simplest go-tos. Often feel overwhelmed by 101 choices and choices? Then look no further, as they have some delicious-sounding suggestions (avo toast, we’re looking at you).

    While healthy looks different on everyone—no two bodies are the same, and their nutritional needs, tastes, and requirements will be different—Snowdon believes that eating well is the key to what works for you. is about. “No one size fits all,” she shares. “We all have unique nutritional needs, depending on activity level, age, gender, health, and more.”

    Eating well is about nourishing your body and showing self-love. “Nutrition isn’t about being low-fat, low-calorie, hungry or feeling deprived,” Clarkson said. From a nutritional standpoint, Snowdon explains that low-calorie, low-fat options are typically over-processed and loaded with sugars, sweeteners, and other artificial ingredients that won’t nourish you or make you feel satisfied.

    Sure, it’s sometimes too easy to skip breakfast, but keep reading for an explanation of why you shouldn’t, along with their simple formula for making a healthy breakfast with whatever you have in your fridge. -with his 10 regular meals. While you’re here, don’t forget to check out our guide to healthy breakfast ideas, healthy smoothie recipes, and what to eat after a workout.

    10 Healthy Breakfast Ideas To Try Now

    Breakfast is Clarkson’s favorite meal of the day—”I’m setting myself up for the rest of my day,” shares Clarkson.

    That said, Snowdon doesn’t believe that everyone needs breakfast. While studies have found it can be good for boosting your metabolism and stabilizing your blood sugar levels, nutritionists share that some people actually don’t feel hungry in the morning. “There’s no point in forcing yourself,” she shares. “However, if you’re taking it, It is very important that it is balanced and contains foods and nutrients that will provide you with energy and keep your blood sugar levels stable. All day.”

    Below are her favorite simple, nutrient-packed healthy breakfast ideas to bookmark for later.

    1. Avocado on Sour Toast

    Snowdon recommends adding some protein in the form of eggs, feta or roasted seeds to keep you full longer. “Protein is your best friend when it comes to balancing blood sugar levels because it helps maintain blood sugar well,” she explains.

    2. Soaked Oats with Yogurt and Fruits

    Healthy Breakfast Ideas: Overnight Oats

    You all know that oats are a super nutritious grain—they’re high in soluble fiber, great to include in our daily diets because it helps keep bowel movements regular, shares Snowdon.

    And, fun fact: Soaking oats makes them easier to digest. “When paired with yogurt—great source of protein—and antioxidant-rich fruits like berries, this breakfast is a winner,” shares the nutritionist.

    3. Breakfast Salad with Roasted Pumpkin and Egg

    Healthy Breakfast Ideas: A Vegetable and Egg Salad

    4. Yogurt and Passion Fruit Pot

    Healthy Breakfast Ideas: Passion Fruit Yogurt

    5. Overnight Oats with Jamun and Yogurt

    Healthy Breakfast Ideas: A Smoothie Bowl

    6. Granola with Cinnamon, Pear, and Coconut Yogurt

    Healthy Breakfast Ideas: A Yogurt Bowl

    7. Out-the-Door Energy Bar

    Simply mix together pumpkin seeds, almonds, oats, protein powder, coconut, oil, honey, eggs, PB, dried coconut and cinnamon.

    Healthy Breakfast Ideas: Energy Bars

    8. Eggs and Spinach on Toast

    Healthy Breakfast Ideas: Spinach and Eggs on Toast

    9. Roasted Balsamic Tomatoes and Avocado on Toast

    Healthy Breakfast Ideas: Avocado Toast

    10. Omelette

    Healthy Breakfast Ideas: Omelets

    How to Build a Healthy Breakfast: 3 Steps

    “Breakfast is undoubtedly the most important meal of the day,” shares Clarkson.

    Why? Because this meal starts off fast, your metabolism energizes you, keeps you alert and keeps you in a good mood for the rest of the day, she adds. wonder what is a healthy breakfast? Experts explain below.

    1. Aim for a Fruit/Vegetable, Carbs, Protein and Far Split

    It can be in the form of fruit, granola, Greek yogurt and nuts, or spinach, toast, eggs and avocado: The possibilities are endless when you get your head around the essential macronutrients on your plate to create a nutrient-rich meal. There are.

    Clarkson recommends choosing whole foods instead of processed or refined options. “Whatever’s on your plate, make sure it’s primarily real food—that is, bucket loads of fresh fruits and vegetables, a variety of whole grains, the right kinds of protein and fat, and of course, plenty of water.” ,” she advises.

    Not sure what she defines as “real” food? “It’s pretty straightforward,” she shares. “Real food is food grown or raised with few or no chemicals, hormones, sprays or other strange bioengineering tactics or processing – just like food you would grow in your backyard. It is food you recognize, that your kids should recognize And the one your parents and grandparents raised. It comes from plants or animals and doesn’t have to go through a factory or a chemistry lab to get on your plate.”

    2. Try Including Some Fruits and Vegetables

    As above, making fruits and vegetables your new best friend is one of the most beneficial things you can do for your body, shares Clarkson. “They’re full of essential vitamins, minerals and antioxidants and will make you feel amazing, too.”

    3. Find something that works for you

    It is important. If you are someone who likes a morning routine filled with fresh fruits and yogurt, then choose this one. Similarly, if you like more by adding a little protein powder to your oats or smoothies.

    Shares Clarkson, “The connection between what you eat and the way you look and feel is incredibly powerful.” Food not only plays an important role in supporting our health, it affects our mental and emotional well-being, shares the expert, so try trial-and-error snacks and habits until you can. Don’t just copy what works for you. And someone else’s sticking.

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  • This advertisement was first released in February.

    Back in February, sports brand Adidas launched its new sports bra campaign, which features an all-inclusive ad designed to empower women and highlight that every body is different.

    Yet today, the UK’s Advertising Standards Authority (ASA) has banned the ad after receiving 24 complaints about nudity in the ad.

    Of those who complained, they said it was inappropriate, that the nudity was “unnecessary”, and that it was “reduced”. [women] body parts.”

    The ad, initially posted on social media at the beginning of the year, featured the breasts of 20 different women and was intended to convey that it is normal for breasts to come in different sizes, shapes and skin colours.

    The initial ad read: “We believe that women’s breasts of all shapes and sizes deserve support and comfort – which is why our new sports bra range includes 43 styles, so everyone can find the perfect fit for them. “

    Promoting the new Adidas bra range—which, like above, has 43 completely different styles to suit every need—two identical ads were posted showing women 62 and 64 and their breasts. An attached slogan read: “The reasons we didn’t just make a new sports bra.”

    Defending the ad, an Adidas representative said that the ad “reflects and celebrates a variety of shapes and sizes, reflects diversity, and demonstrates why tailored support bra [are] Necessary.”

    He also said that the photo was taken with the consent of all the women who appeared.

    Investigating the incident, Twitter, where the ads were posted, said the content did not violate the site’s content policy.

    He continued: “Adidas did not consider the ad to be sexual; they only intended to show breasts as part of a woman’s body.”

    That said, he lamented that “there is always a risk associated with the use of nudity in commercial advertising, especially in untargeted locations.”

    People called the ban ridiculous, with one Twitter user, Zane, sharing: “By banning the @adidas bra ad to show women’s breasts, @ASA_UK itself is perpetuating the sexualization and objectification of women’s bodies. It’s offensive is.”

    Medical doctor Stephanie Rutherford said: “As a breast doctor, I think the world needs to know what normal breasts look like. This advertising should be celebrated and not banned. Not sexually exploitative or objectionable to women. @adidas.”

    Nevertheless, the ads have now been banned, with the ASA commenting: “While we did not believe that the way the women were depicted was sexually explicit or opposed, we did believe that the nude The depiction of breasts could be seen as explicit nudity.”

    “We recognized that the image was not suitable for use in untargeted media – particularly where it could be viewed by children – and concluded that[the posters]were inappropriately targeted, and likely to cause widespread crime. “

    He further commented that the ads were not in line with the typical type of content Adidas shared on his Twitter account.

    As a health editor who writes stories every month about breast cancer, self love and the gender pay gap, I think it’s ridiculous that advertising has been banned. If we can’t celebrate the female form Without Photoshop or retouching, then we have a problem.

    I truly believe the purpose of this ad was to empower women and highlight that every body is different, encouraging you to celebrate yourself and making sure you’re wearing the right support during each workout. .

    Not to mention the fact that the ASA says the ad has committed a “widespread crime” despite only receiving 24 complaints.

    Nobody has a problem with the barrage of half-naked male-led commercials we regularly see—Calvin Klein, I’m looking at you—which also makes it hypocritical.

    what do you reckon? Should the advertisement have been banned?

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  • The Women’s Health Minister explained the main symptoms of five gynecological cancers.

    Few things are more devastating than a cancer diagnosis, shares Maria Caulfield, Minister of Women’s Health. She should know – she has worked in a cancer ward for the best part of twenty five years and has supported women through diagnosis, treatment and recovery.

    so this month get lippy campaign Eve is close to her heart by Appeal: a national campaign that aims to break the taboos surrounding gynecology and help women and people with gynecological organs get checked for symptoms.

    Here, she speaks exclusively Marie Claire UK About her ten year plan and how we can make gynae issues a thing of the past. Not only does she want to prevent five gynecological cancers, but she also wants to help make sure we diagnose them early: We know that the sooner you’re diagnosed, the better your chances of survival. Will be

    Minister Maria Caulfield: “Every year in the UK more than 21,000 women are diagnosed with gynecological cancer, yet many of us do not recognize the main symptoms.”

    Few things are more devastating than a diagnosis of cancer. During my 25 years as a cancer nurse, I have helped introduce women to life-changing news and guide them through treatment. As difficult as these conversations are, I know how important a quick cancer diagnosis can be – the sooner you start treatment, the better your chances of recovery.

    More than 21,000 women are diagnosed with gynecological cancer in the UK each year, yet many of us do not recognize the main symptoms.

    Lack of awareness can prove fatal – between 2016 and 2018, more than 4,000 women died of ovarian cancer.

    Yet 93% of women will live with the disease for five years or more if diagnosed at an early stage. May 8th marked World Ovarian Cancer Day, and now I’m urging you to become familiar with the symptoms and speak up when you have concerns.

    According to gynecological cancer charity The Eve Appeal, only less than half know that bleeding after sex is a red flag symptom of ovarian cancer. And only about a third of people know that persistent bloating is also one of the major symptoms.

    Sadly, it’s the same with all gynecological cancers – one in three people can’t name any of these diseases and only two percent have all five – womb, ovarian, cervical, vaginal and vaginal. Can you name. We should increase awareness about these cancers.

    I wish more women were able to recognize the main symptoms:

    • persistent swelling
    • change in bowel habits
    • vaginal discharge
    • Persistent vulva or vaginal itching
    • Any change in the look or feel of the vulva and vagina.

    Although there can be many possible causes, it is always better to speak to a health care professional as soon as possible.

    I know it can be intimidating and strange to get tested for these symptoms – but I promise You, as a cancer nurse, are nothing we haven’t seen before. We will always try to put you at ease, help you feel comfortable and listen without judgment. If you notice any changes or are concerned it is always better to come forward and talk to your GP or nurse.

    So what if your symptoms need to be investigated further?

    For ovarian cancer, the NHS can do blood tests and scans and your GP can refer you to a specialist in hospital if they think it needs testing. There are a number of things you can do to reduce your risk of ovarian cancer, including staying at a healthy weight and talking to your GP about possible tests or treatments if ovarian cancer runs in your family.

    The only way to properly diagnose cancer of the womb, vulva and vagina is to take a sample of the tissue lining the womb, which is called a biopsy. Some women may find these tests uncomfortable and invasive, so please don’t be afraid or embarrassed to speak to a health professional if you’re feeling overwhelmed.

    Women aged 25 to 64 are invited to have a smear test every three to five years to check for any changes that could indicate cervical cancer – in women younger than 35 Most common cancer. Our incredible NHS Cervical Screening Program saves 5,000 lives every year. In England so please don’t ignore the envelope when it arrives at your door – not all tests are able to pick up cancer, and regular screening is the best way to prevent the disease from developing.

    I want to help overcome the fear of cancer and overcome the fear of being diagnosed with cancer. This would allow women to have more open conversations with their friends, family and doctors – ultimately helping to save more lives.

    Our Women’s Health Strategy will be published later this year and is part of a broader effort to address the gender health gap. For generations, women have lived primarily in a health care system designed by men. Part of the strategy will seek to increase awareness of gynecological cancers, including barriers to access to high quality, up-to-date information on risk factors for female cancers.

    Shockingly, more than 84 percent of the women who participated in our call for evidence felt that health professionals didn’t listen to them at times – and just 14 percent felt they had been diagnosed with gynecological cancer. There is enough information.

    This summer, we will also roll out our ten-year cancer plan – which aims to radically improve outcomes for cancer patients through early diagnosis and innovative treatments.

    Familiarize yourself with the symptoms and if you have health concerns, please don’t suffer in silence. The NHS is there to help you and a simple conversation with a GP can save your life.

    More about the Get Lippi campaign

    Eve Appeal is the only UK charity raising awareness and funding research into the prevention and earlier diagnosis of all five gynecological cancers – ovarian, womb, cervical, vaginal and vulva. It was established to save lives by developing effective methods of risk prediction, funding ground-breaking research focused on earlier detection and screening for these little-known and under-funded cancers.

    go towards eveappeal.org.uk for more information.