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Diet without hitting the gym

2 min read

THERE is no doubt that regular exercise is important for heart health and keeps your metabolism pumping, but there are also many of us for whom exercise is way down the list of life priorities.

So if your preference would be to drop a few kilos with as little physical effort as possible, here is the key to weight loss when you have no interest or plans to add exercise into the equation.

1. FOCUS ON MACROS

We often hear about calorie control when it comes to weight loss but less frequently are macros mentioned. The term macros refers to the relative proportions of carbs, fats and proteins that combine to give our overall calorie intake. A diet that is calorie controlled but remains relatively high in carbohydrate relative to the amount of exercise being done will often fail to result in weight loss on the scales. On the other hand, diets with fewer carbohydrates, (just 30-45 per cent of total calories) will support sustainable fat loss. To determine the overall proportion of carbohydrates in your diet, download a calorie monitoring app, such as MyFitnessPal, which will be able to give you that breakdown.

2. GET STRICT WITH EATING TIMES

The later you consume your calories in the day, the less likely you will be to burn body fat. For this reason, shifting your intake forward so you have breakfast and lunch early and your final meal by 6 or 7pm will give you a good 12-14 hours overnight without food which will naturally support weight loss. Or you can take it a step further and limit your eating times to just eight hours of the day, or eating only between 12-8pm each day. This will see the benefits of fasting kick, which has also been shown to support a 1-2kg weight loss per month.

3. DRINK MORE WATER

Many of us are dehydrated on a daily basis, and a lack of fluid is associated with a reduction in cellular efficiency, constipation, fatigue and low energy levels. When we do not drink enough water we also tend to eat more, and we do not respond to stress as efficiently as we do when we are hydrated. The other downside of not drinking enough fluid is that we also tend to be over-relying on coffee, tea and sweet beverages which often also contain extra calories. The moral of the story? Drink at least 2 litres of water each day to support weight control.

MORE: The foods all dietitians eat regularly

MORE: Diet quiz — How much do you really know about food?

4. SLEEP MORE

There are two main reasons that sleeping more supports weight loss. Firstly, the more we sleep the less time there is to eat, especially when we go to bed early and avoid the late night munchies and snacks altogether. The other key reason is that getting adequate sleep also supports optimal hormonal control. When we do not get enough sleep, the stress hormones in our body can be elevated which, in turn, acts to prevent fat being metabolised. The average person will need a minimum of six hours’ sleep each night to avoid this, but more likely seven to nine hours as an optimal amount of shut-eye to aim for each night.

5. FOCUS ON INCIDENTAL

While you will not necessarily need to smash it at the gym to drop a few kilos, if you choose to sit down for most of your day it will be very difficult to actually lose weight. On the other hand if you simply make a concerted effort to move more and get at least 10000 steps in each day, with the right macro balance and eating times, weight loss will be supported. This means that you need to get out at lunchtime, walk as part of your commute or invest in a standing desk in order to avoid a day in which you spend 14-16 hours sitting down.

Susie Burrell is a nutritionist. Follow her @SusieBDiet

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Lifestyle

UK dad writes brutally honest CV for his 16yo daughter

1 min read

A TEEN daughter has been given a brutally honest (and very funny), assessment of her skills and abilities in a CV written by her dad.

Most CVs portray the person in the best possible light, showing off their strengths, educational ability and achievements — but Lauren Moore’s takes a different approach.

The 16-year-old, from Middlesbrough in the UK, got her dad to do hers ahead of her exam results and he didn’t hold back, reports The Sun.

Under her responsibilities and duties section for her work experience he listed skills such as “getting on my father’s t*ts,” “browsing Facebook” and “losing all documentation”.

For a similar section for her voluntary work gardening, he wrote: “Digging holes looking for gold,” “f***ing everything up” and “couldn’t really give a sh*t”.

It doesn’t stop there though.

In the section titled interests and personal information it simply reads “f**k all”.

While listed under skills and personal qualities it describes her as a “typical 16-year-old” who “don’t do mornings” as well as being “lazy,” “rude” and “couldn’t give a f**k”.

Fortunately Lauren could see the funny side and took to her Twitter page to post the CV along with the comment: “Remind me not to let my dad do my CV for me.”

Her friends piled in to have a laugh too.

One wrote of Lauren’s dad, “He’s a boyo,” along with a laughing emoji.

Another said: “This is so funny giving out all clients information to fraudsters LMAOOOOOO.”

While a third simply wrote: “I’m screaming.”

This article originally appeared on The Sun and is reproduced with permission.

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Jasmine Yarbrough shows off her $1000 evening beauty regimen on Insta

1 min read

JASMINE Yarborough, the former model turned shoe designer set to wed Karl Stefanovic, has taken to Instagram to show off her lavish skincare regimen.

In a series of clips posted to the social media page Byrdie Australia, the co-founder of Mara & Mine revealed which six products she uses at night, and in what order.

Oh, and trying to mimic her nightly routine won’t come cheap.

The post, which was sponsored by cosmetics company Estee Lauder, shows Yarbrough starting her nightly routine with a $92 cleanser by Australian skincare brand, Rationale. She follows that with a $154 chemical exfoliant serum from the same brand, which “recalibrates skin to a healthy, acidic pH level” while “reactivating youth enzymes” and “deactivating ageing enzymes”.

Yarbrough then moves on to step three, adding a few drops of the Estée Lauder Advanced Night Repair serum across her face. A 50ml unit will cost you around $150.

Controversially, the 33-year-old former model then dabs a few drops of SK-II Facial Treatment Essence with a cotton pad across her face. According to the skincare’s website, this product — which claims to reduce wrinkles and refine texture — should be used straight after cleansing. Setting you back $112 from Sephora, this “miracle water” treatment is the fourth step in Yarbrough’s regimen.

Next, she pulls out the big guns. Dabbing a few blobs of cream on her T-zone, Yarbrough smooths a $370 La Mer moisturiser across her complexion to promote hydration. According to its website, the Soft Lotion will “help heal dryness and soften away age” after being pressed gently on to the skin.

The final step focuses on the under eye area, where she smooths a few dabs os the Estée Lauder Advanced Night Repair Eye Supercharged Complex, which costs $105. In total, you’re looking at a cool $983 for just this nightly routine alone.

Yarbrough, who met Stefanovic in December 2016, celebrated a commitment ceremony in Palm Beach earlier this year.

The two are rumoured to get married before the end of the year.

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Lifestyle

Two cans sold every second

1 min read

IT’S one of the best selling beauty products in the world and now the makers of Batiste Dry Shampoo have revealed the brand sells 2.25 cans of the stuff every second.

The new data came from Batiste’s global sales figures from 2017.

In Australia, Batiste’s Dry Shampoo starts at $5 for 50ml, $10 for 200mL and goes up to $16 for 400mL. It’s sold in supermarkets and chemists such as Priceline and Chemist Warehouse.

Sydney-based celebrity hairstylist Anthony Nader uses products from a whole range of price points in his professional kit, but says Batiste was a great bargain buy he loves to use on models and celebrities.

“Batiste Dry Shampoo is a straight-up all-rounder that you can use to add volume and thicken

up limp hair instantly,” Mr Nader told news.com.au.

“It’s fool proof and has become a lifesaver on photo shoots but it can also extend the life of your hair wash or blow dry,” Mr Nader said.

Australian shoppers spent more than $40 million on dry shampoo in 2017, with the category growing at 11.6 per cent.

Batiste’s market share makes up 63 per cent of that, sitting among other market leaders such as Klorane.

Celebrities such as actress Drew Barrymore and dancer Jenna Dewan have raved about the product on social media.

“I am crazy for this dry shampoo. I love it for texture, BUT this one actually works like a true do over for dirty hair. Especially on a blow out,” Barrymore wrote on Instagram in May.

“It restores it to pretty and cleans it right up by removing the oil from my scalp and hair. It actually does what it promises to do. It’s better than any I have ever tried and I am a dry shampoo enthusiast.”

On her popular YouTube channel, Dewan says it’s one of her “favourite” hair care products.

“This is a shining product. this is from the drugstore, I’m pretty sure it’s under $5,” Dewan said. “It’s been used on me since I was in dance recitals my entire life. It’s this dry shampoo so when you don’t want to wash your hair every single day, this stuff for some reason is just magic and it smells really good. If im going to be putting my hair up or going out at night I put it in the hair to give it some grit and texture and it’s just the best find.”

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