DD Fitness: Four tips to prevent snacking at night

first_imgSnacking at night can be a huge problem for dieters.A common question that I get asked by my Lean in 2019 members is how to stop snacking at night on things that aren’t in line with their goals.I have also found that this may also be relevant to night shift workers. The different shifts and split shifts mean that they can find it hard to sleep during the day and are awake for a few hours before starting their shift.This means they are awake for longer than normal and the disruption in sleep can cause them to take in extra calories through extra meals and snacks due to this.Our next Lean in 2019 program starts on April 1st and you can sign up now though the link below.https://www.rushefitness.ie/class/lean-in-2019-gym-plan/ We had numerous members lose over 3 stone in the past few years and they now know how to keep it off.I am going to give 4 tips that you can try individually, or all together to help you overcome this issue and hopefully it will help you to keep on track with your goals.PUSH ALL YOUR MEALS FORWARD IN THE DAY.When discussing the issue of evening snacking with clients, one of the things I ask is if they are hungry in the morning time.The most common answer is usually no.One thing that you can try, is to gradually eat your breakfast later each day.This allows you to then eat all your other meals later and will ‘push’ your dinner into the time where you usually snack. Having a meal at the time when you usually snack, eliminates the snacking without having to change too your diet at all.EAT LARGER MEALS IN THE EVENING – If you don’t like the thought of skipping breakfast, or if eating at different times isn’t possible because of set work break, the eating smaller meals during the day and eating larger meals in the evening may be a better option.Breakfast and lunch can be smaller than usual, you can also use snacks here if you like. Then in the evening you can have either 2 bigger meals or 1 large meals.This should keep you fuller and should save on snacking after.One thing to note here, is that no matter how big the meals, they should all fit into your daily calorie goals.If weight loss is a goal, all meals and snacks, no matter how big, should leave you in a caloric deficit.EAT MORE PROTEIN – Protein ranks very high on the satiety scale (the feeling of fullness after a meal). When was the last time you sat down to a large meal that had a load of meat in it and were:A) Able to finish, andB) Wanted to eat anything afterwards?As a nation we are are notoriously bad at eating protein.In a typical food diary that I see, the protein usually comes from a slice of ham at lunch and some sort of meat at dinner. Advertisement If you were to add protein at every meal, you wouldn’t feel the need to snack in-between meals and wouldn’t want to after dinner.Think increasing your consumption of eggs, chicken, fish, beef etc.Aim for a palm sized portion, that is the same thickness as your thumb, at each meal.EAT YOUR VEGETABLES AND MORE OF THEM –Vegetable are a great, low calorie meal bulker.What I mean by that is, you can add loads of them to your meal and end up filling yourself up on foods that have very little calories compared to other carbs like breads, pasta etc.If you had a large meal with a portion of meat, two portions of vegetable and 1 small portion of carbs, you would have a very large plateful, that would be hard to finish and would leave you full for a long time after eating it.Best of all, it’s going to be low in calories.If you always struggle with snacking at night, these 4 tips can be a life saver, especially if fat loss is your main goal.Other useful tips for things to kill cravings are:raw vegdiet drinkscoffeegreen tea9 cal jelly potsSparkling waterThese are just some of the tips I give to the members from my Lean in 2019 program. Our next block of classes starts on April 1st and if you want to get in shape for Summer, we can help you to get a head start on that now.You can find out more through the link below.https://www.rushefitness.ie/class/lean-in-2019-gym-plan/ * Emmet is the owner and operator of Rushe Fitness LTDDD Fitness: Four tips to prevent snacking at night was last modified: March 23rd, 2019 by Emmet RusheShare this:Click to share on Facebook (Opens in new window)Click to share on Twitter (Opens in new window)Click to share on LinkedIn (Opens in new window)Click to share on Reddit (Opens in new window)Click to share on Pocket (Opens in new window)Click to share on Telegram (Opens in new window)Click to share on WhatsApp (Opens in new window)Click to share on Skype (Opens in new window)Click to print (Opens in new window)Tags:dd fitnesslast_img read more

Fighting is family affair for Golovkin

first_img“Nobody knows about it because camp is always closed,” Max Golovkin said. “No one knows how dedicated and focused and concentrated he is.”Max knows Gennady better than anyone. They had an older brother, Vadim, who helped introduce them to the sport and another brother, Sergey, who took time to work with them as well.Two brothers diedTragically both brothers were killed in separate incidents during Russian government service.The funeral for Vadim, who died first, was held with an empty casket. The family is still trying to find out the details of what happened.Gennady named his first child, a boy, Vadim. Max is also on Gennady’s mind when he fights. The family didn’t have much money so when Gennady turned 18 he was the one they picked to pursue a boxing career.“They chose Gennady should continue his career,” Max said.When you consider Gennady’s difficult journey to the pinnacle of his profession it is easy to see why he insists on taking nothing for granted.They say styles make fights and this one has the ingredients to be the start of a special rivalry. ‘A complete lie:’ Drilon refutes ‘blabbermouth’ Salo’s claims Pelicans add free agent Tony Allen Boxer Gennady Golovkin poses on the scales during a weigh-in with Canelo Alvarez at the MGM Grand Hotel & Casino on September 15, 2017 in Las Vegas, Nevada.Alvarez will challenge WBC, WBA and IBF middleweight champion Gennady Golovkin for his titles at T-Mobile Arena on September 16 in Las Vegas. / AFP PHOTO / John GURZINSKIGennady Golovkin has travelled the globe winning boxing matches in 22 cities and seven different countries to earn his Las Vegas debut on Saturday.The 35-year-old Golovkin has waited years for the arrival of this career-defining superfight against Mexico’s biggest star Canelo Alvarez.ADVERTISEMENT NATO’s aging eye in the sky to get a last overhaul Lacson: SEA Games fund put in foundation like ‘Napoles case’ View comments MOST READ LATEST STORIES When reporters asked him on Wednesday about the birth of his second child, which happened last Friday, he said, “Please don’t ask me about my family. I am just focused on boxing.” His boxing career started in his native Kazakhstan. Growing up in a family of four boys, if he wasn’t scrapping with his brothers at home he was fighting much older and bigger kids in the streets.He had his first professional fight in 2006 at age 24 after a superb amateur career which included a silver medal at the 2004 Athens Olympics. His fought in Germany and Denmark before joining forces with trainer Abel Sanchez who taught him how to maximize his strengths.Sanchez and Golovkin teamed up for fights in Panama, Kazakhstan, Germany and Ukraine before Golovkin made his US debut in 2012.Golovkin’s twin brother, Max, said Gennady is a very private person.ADVERTISEMENT Alvarez insisted on a rematch clause for the fight which some are hoping is the beginning of boxing’s newest trilogy series like Manny Pacquiao-Juan Manuel Marquez, Erik Morales and Marco Antonio Barrera and Micky Ward and Arturo Gatti.Golovkin says he’s willing to take on all comers and can’t wait to get into the ring with Canelo, comparing the excitement to being with a new lover.“It is like you are going with your new girlfriend. Oh yeah,” he said.Sports Related Videospowered by AdSparcRead Next Ethel Booba on hotel’s clarification that ‘kikiam’ is ‘chicken sausage’: ‘Kung di pa pansinin, baka isipin nila ok lang’ Trump signs bills in support of Hong Kong protesters Celebrity chef Gary Rhodes dies at 59 with wife by his side Hotel says PH coach apologized for ‘kikiam for breakfast’ claim Don’t miss out on the latest news and information. READ: Golovkin, Alvarez make weight for blockbuster fightIt is also the three-belt champion’s first fight in Las Vegas and it fittingly comes against the toughest opponent he has ever faced in a career which has been defined by a steady jab and explosive knockout power.FEATURED STORIESSPORTSSEA Games: Biñan football stadium stands out in preparedness, completionSPORTSPrivate companies step in to help SEA Games hostingSPORTSBoxers Pacquiao, Petecio torchbearers for SEA Games opening“The biggest day is coming,” Golovkin said. “This is my game. My fight, I am the boss. I am the champion.”That was a mouthful from Golovkin. All week long during the build up to Saturday’s fight at the T-Mobile Arena for middleweight supremacy, the reserved Golovkin has said he prefers doing his talking in the ring. Robredo should’ve resigned as drug czar after lack of trust issue – Panelo Robredo: True leaders perform well despite having ‘uninspiring’ boss PLAY LIST 02:49Robredo: True leaders perform well despite having ‘uninspiring’ boss02:42PH underwater hockey team aims to make waves in SEA Games01:44Philippines marks anniversary of massacre with calls for justice01:19Fire erupts in Barangay Tatalon in Quezon City01:07Trump talks impeachment while meeting NCAA athletes02:49World-class track facilities installed at NCC for SEA Gameslast_img read more

2yrold raped in Gurugram

first_imgGurugram: In a single day two cases were registered in the city that again highlighted how vulnerable the children in the city are. In the first case, a two-year-old was raped by a drunkard. The police have arrested a 23-year-old man from Bihar on the charge of raping a two-year-old girl in a slum near Sector 84 here on Tuesday night when the child was alone at home. An FIR was lodged under the POCSO Act. In another incident, a 43-year-old man arrested for allegedly molesting his 14-year-old daughter when she was sleeping in her house in Badshahpur. According to the police, the relationship between the teen’s parents has been strained for some time. They allegedly live separately in the same house. Police spokesperson Subhash Boken said, “The girl used to be with her mother on some days and with her father on other days.”last_img read more