Sunday, May 9, 2021

FOOTBALL: Ben Chilwell names ‘brilliant’ player in Chelsea squad after Man City win

 

Chelsea left-back, Ben Chilwell, has identified teammate, Reece James, as the ‘brilliant’ player following the Blues’ 2-1 win over Manchester City in the Premier League on Saturday. https://entertainmentmax47533523.wordpress.com/blog/

Marcos Alonso’s late goal gave Thomas Tuchel’s side all three points against Man City at Etihad.

Hakim Ziyech had cancelled Raheem Sterling’s opener for Pep Guardiola’s men against Chelsea.

But Chilwell, who was rested on Saturday, still took time to recognise the influential display of James.

He wrote on Twitter: “Thought this guy was brilliant tonight Reece James!”

The victory against Man City means Chelsea are now in the third position on the Premier League table with 64 points from 35 matches.

Chelsea’s next match is against Arsenal on Wednesday.

FOOTBALL: EPL. It was a penalty – Ex-Premier League referee gives verdict on Zouma’s foul on Sterling

 

Former Premier League referee, Dermot Gallagher, has said that Manchester City should have been awarded a penalty for Kurt Zouma’s collision with Raheem Sterling during their defeat to Chelsea.

Manchester City took the lead through Sterling’s first effort while Sergio Aguero missed a golden opportunity to extend City’s lead from the spot.

Thomas Tuchel’s side came back stronger in the second half scoring through Hakim Ziyech before Marcos Alonso turned in Timo Werner’s low cross to secure a 2-1 win for the visitors at the Etihad Stadium. https://entertainmentmax47533523.wordpress.com/blog/

Manchester City boss, Pep Guardiola was angered by referee Anthony Taylor decision to waved away the penalty claim after Zouma appeared to clip the back of Sterling’s leg inside Chelsea’s area.

“I think it’s a penalty, it’s clumsy, he doesn’t play the ball,” Gallagher told Premier League Productions when asked about the incident.

“It is a penalty in my view but I think it is so minimal contact that VAR looks at it, is it a clear obvious error?

“He’ll say no, leave it with the on-field [decision]. Many, many times we’ve asked for the on-field referee to make the decision.

“I think in this case it’s left to the on-field [decision]. I feel he’s got it wrong. What I would say is he’s made a genuine decision and I can’t see VAR overturning it.

“What you have to remember is he’s [the VAR official] there to say if it’s a clear and obvious error. I think not, in my view it’s a penalty, but it’s so subjective. https://entertainmentmax47533523.wordpress.com/blog/

“A lot of people look at that and say there’s not enough contact. Only a few weeks ago we were talking about how many penalties have been given that wouldn’t have been given in previous years because the tolerance level for contact has been brought down so low.

“So I think the balance has got to be – does a referee on the field think it’s a penalty? No. Does the VAR looking at it think it’s a clear and obvious error? He thinks no, so it’s left with the on-field decision.”

 

Saturday, May 8, 2021

SEO WebTraffic Power house. How do I get more traffic on my blog

 https://saviournicodemus.blogspot.com/

Getting more people to read your blog is both an art and science, you need to be very creative and know the right things to post in your blog. you can also follow these step to get huge traffic to your blog

Write more. ...

Promote with social media.

Write better titles.

Know your niche.

Include photos.

Incorporate keywords.

Incorporate links.

Add social sharing buttons.

Create evergreen content for your blog.

Write content on a trending topic.

Optimize your posts for search engines.

Target long-tail keywords.

Write a catchy headline.

Write a better Meta description.

Add keywords to post.

Include your target keyword in the URL.HOW TO MAKE MONEY ONLINE

If you are asking if you can get more leads and visitors to your website with better SEO management then the competitors that are in the same category as you and have more years of experience with SEO, then my answer is pretty simple and that's yes.

Now if you are asking why is that? Well because SEO changes on a monthly basis, so all those years of experience don't mean that much when it comes to SEO. If you really want to beat your competitors with better SEO, try to learn all of the newest tweaks and tricks that can greatly help you with your website. There are a lot of websites that can provide you with useful information about your website, I use Ahrefs and Uberssuggset these two works wonders when it comes to improving your website.

LOSS WEIGHT: HOW TO EASILY LOSE ALMOST 60 POUNDS

 

HOW TO EASILY LOSE ALMOST 60 POUNDS A safe recipe for guaranteed weight loss


Sick and tired of excess weight? No success losing weight? Or you regain the pounds once they've been lost? Want to wear your favourite dress, but can’t squeeze in? And buying pretty clothes is a big problem?

‘I’m thankful to everyone who called me fat and looked down on me. If it hadn’t been for them, I’d still be a fatso!’ says Nina Hubert, who lost almost 60 pounds. On her path to a beautiful body she tried numerous diets, but the simplest method turned out to be the most effective. Nina told in detail all about this method which also prevents weight regain. Here is her captivating story...

I’d never been a thin girl, and excess weight didn’t make me self-conscious. But when I met my future husband Mark, I saw myself for the 'first time' - I’d become a proper porky.

When I met my future husband Mark, I saw myself for the 'first time' - I’d become a proper porky.

I’ve been in a relationship with Mark for more than 7 years, we have two beautiful kids. But until recently we were 'living apart together'. Mark lived in his own apartment, he worked a lot, and visited me occasionally. Then he left again.

From the very beginning of our relationship I constantly waited for him to propose to me. This was my dream!

When will he finally propose? This was my dream!

When I got pregnant for the first time, I thought now we would get married for sure. But no such luck. Mark kept visiting me, I kept waiting for him…

When our first son was born, we were very happy. He liked the baby, gave me care and helped with everything. I could feel his love - or his special way of love.

When our son had his second birthday, we had a 2-week trip to the seaside together. The sea, the sun and the sand. I had missed vacationing so much!

In Mexico we found a nice hotel, sandy beach and ‘all inclusive’ meals - the perfect option.

On the beach I noticed that Mark spent a lot of time watching a girl. I said nothing, but just watched him too. At first I thought that he had fallen in love at first sight. But then he started watching another girl, and then another...it never ended!

I was furious! My son and I felt as though we didn’t exist.

Suddenly it struck me that he only liked real slim girls!

I never wanted to look like a jealous fool, that’s why I tried to calm down and analyze. I quickly understood that all these girls he’d been watching shared one quality - they were twice slimmer than me! The thought struck me like a thunderbolt. He just likes skinny girls! Maybe that was the reason for his behaviour in our relationship???

I had one photo where he was holding me in his arms looking at yet another ‘skinny girl’, check it out:

Mark never said he didn’t like my figure. He never asked me to lose weight, nothing of the kind. But there was no marriage proposal either, the one I longed for so much.

These thoughts kept me uptight, I coped with the stress thanks to the all-you-can-eat buffet. During those 2 weeks I ate like a horse.

Returning from vacation, I weighed myself and was shocked. Together with my suntan, I brought back from Mexico an extra 21 pounds! I was on the verge of a nervous breakdown.

I searched the internet for slimming tips, but a few weeks later I found out I was pregnant for the second time! My vacation was fruitful in all senses of the word. Obviously, in my condition I stopped thinking about weight loss, my mind was elsewhere...

Anyway, I kept suspecting that Mark didn’t like me as a woman.

I couldn’t stop thinking that Mark didn’t like me as a woman. I almost opted for an abortion. I’m very glad that Mark categorically forbade me even thinking about it.

So we had our second baby, another son. History repeated. Mark loved the baby and gave us care and attention. But only when he was around. There wasn’t a single thing that belonged to him in my apartment, apart from his toothbrush, so I kept focusing on the kids - that's how I coped.

When I stopped breastfeeding, thoughts about losing weight started to torture me again. I couldn’t forget about that vacation, I could see Mark’s admiring eyes on slim girls, and nothing changed in our relationship. I still weighed almost 200 pounds.

I weighed almost 200 pounds. So I decided to act!

So I decided to act! I tried all kinds of stuff: diets - maybe a dozen, fitness programs, body wraps, special massages, etc, etc. Nothing helped or only a bit - as soon as weight was gone, it came back in a flash.

I met a girl, Amy, in a cake shop, she had given birth in the same maternity hospital as me when I had my second child. I hardly recognized her, she used to be much bigger than me and now she was almost three-times smaller than after giving birth!!!

'Incredible!', I blurted out excitedly instead of greeting her. 'I can’t believe my eyes! Amy, is that really you?!'

'I’m a bit thinner than I used to be, aren’t I?' she said to me smiling, while buying a few brownies.

'And you eat pastry too?! How do you pull that off? How??? I tried sport, and dieting, and saunas and stuff, I tried everything! I could lose max 6 pounds for a week or two, then 9 pounds came back!' I almost cried, I remember this clearly because people in the store stared at me.

'Nina, what diet, what saunas, are you out of your mind? I have an idea. Let’s go to my place and have a chat, my husband is at work now, we’ll have a decaf and talk. I’ll treat myself to these cakes, and you can drink some hot water,' said Amy, giving me a happy cunning look. 'I’ll tell you everything, I’ll show you and even give you a sample.'

'Nina, what diet, what saunas, are you out of your mind?'

I was super intrigued and agreed. Besides, Mark was going on a business trip the next day for two weeks, so he was taking care of the children first - and I had some time for myself.

Amy lost over 70 pounds in just over 3 months when she stopped breastfeeding. She wasn’t on a diet, there was no fasting and no gym. She led her usual lifestyle and didn’t limit herself at all.

Her body became slim like a young girl. And weirdly enough, such big weight loss didn’t leave any stretch marks on her skin. I thought Mark would enjoy looking at her.

I felt strong emotions when I learnt how easily she had done it - how easy and safe for any willing woman to free herself of fat. Her slimming recipe simply surprised me!

I remember too well the hell I had to go through when trying to lose the hateful pounds - a nightmare! I could remember the depression on a diet, and our constant quarrels with Mark, my breakdowns, and how I started to eat everything without stopping when I fell off the wagon.

It was even upsetting, given all I had to go through, to see that it had no sense and that weight could be lost differently. It’s a shame, but I coped with the feeling because I knew for certain what I had to do for sure.

Now listen carefully to what Amy said...

The most effective product for weight loss is Garcinia Cambogia

Garcinia Cambogia: Hydroxycitric acid (HCA) contained in garcinia blocks transformation of carbohydrates into lipids, the food you eat is not converted into fat. The active ingredient in garcinia cambogia increases levels of serotonin (appetite suppressant) in the brain.

To maximise the weight loss results Express Fat Burner contains 60% HCA in one capsule.Each capsule is also enriched by Green Coffee extract with 60% CCA to enhance metabolism speed.

When we arrived, Amy given me capsule with glass of water.

‘This is the secret to my slim body, a Express Fat Burner’ said Amy. She showed me the red bottle. just take it with water.

‘This is the secret to my slim body, Express Fat Burner said Amy. She showed me the red bottle. just take it with water.

You should take it once a day, preferably in the morning. Then all the excess calories your body gets during the day won’t be stored as fat. Imagine?! That’s a dream!

'It can’t possibly be true! Is it really that simple?' I exclaimed.

'Believe it or not - but if you like challenges, go ahead and make your life different. You wanted to know what I did, and I told you everything. Now it’s up to you. I’m not a salesperson - I have no motivation in you buying it. Try if you like, or keep drinking water if you don’t, you can stop eating too for all I care. By the way, brownie....?’ asked Amy offering me a treat.

‘No thanks. I'll hit the road.’

At that moment I had no idea that those 90 minutes would eventually turn my life around…

We exchanged phone numbers and I left. I had spent 90 minutes at Amy’s. At the time I had no idea that those 90 minutes would eventually turn my life around…

I rushed home full of determination. I got online and ordered Express Fat Burner from the website Amy recommended. In 3 days it was delivered and I started on my journey!

I weighed myself. 195 pounds. From that day on, my morning always included one capsule of Express Fat Burner.

The next day I weighed myself again - 196 pounds. Plus 1 pound!!! I was distraught and panicked.

I called Amy.

'Nina, calm down. Weight starts dropping on day 4-5. Just keep taking it and forget about the scales for the next 5 days and you’ll see,’ she said mysteriously.

So I kept drinking it. I didn’t eat anything different, I just drank one capsule of Express Fat Burner every morning. I was interested to know what would happen next.... I still didn’t believe I’d start losing weight without changing my diet or lifestyle.

On day 6 I weighted myself - trembling with anxiety and closed my eyes. I was afraid to look but eventually had a peek: 183 pounds.

I had lost 13 pounds in just 5 days - without changing diet or doing exercise.

I learnt those first success numbers by heart. It was incredible! My heart pounded and I could hardly breathe from excitement! I had made it!!!!

My food for the next week didn’t differ at all from my usual. Except for one thing - every day I drank a capsule of my favorite Express Fat Burner .

I forbade myself to check my weight, but even without that I could feel lighter. Sometimes I felt pleasant warmth in my arms, stomach, and thighs. I had lots of energy again. My constant fatigue had gone.

When I weighed myself a week later, I almost fainted. 164 pounds. So I'd lost another 19 pounds in just a week!

And in 12 days 28 pounds lighter!!!

Just imagine yourself suddenly many pounds slimmer. Imagine the feeling - how good it feels when you like yourself. Then you’ll understand what I felt at that moment.

I noticed how loose my clothes had become - but I had no idea I'd actually lost 28 pounds in less than 2 weeks, I just couldn’t believe my eyes!

It was two days before Mark’ came back. Picturing Mark’s reaction to the changes, I felt as though I had grown wings and could fly like a butterfly. The children also looked forward to meeting their dad, and getting the presents he always brought from his business trips.

On the day of Mark’s arrival we cooked a nice dinner and made his favourite cake. I wasn’t afraid of eating sweet foods anymore!

Mark arrived the moment we had laid the table. Hearing the door opening, the children rushed to meet daddy.

The door flung open, Mark stood on the porch with a big bunch of flowers and toys for the kids. They rushed to their dad, he glimpsed at me over their heads and gasped. He put down the toys and flowers.

The children were jumping with joy examining their presents, while Mark - his eyes on me - picked up the flowers.

A few seconds later we were standing alone in the hall. Mark was standing still with the flowers, like he was enchanted or something. I burst out laughing and took the bouquet from him.

'Is something wrong? Come on in!'

'You… What's happened to you...How???' Mark couldn’t come to his senses.

'Are you going to kiss me or will you just keep standing there?'

Mark suddenly lifted me into the air and kissed me while I kept laughing. He was glowing with happiness, I could feel that he adored how I looked .

'That’s enough, put me down...let’s go have dinner!'

In the evening Mark was tense, and when I'd put the kids to bed he pounced at me like our first time. It was a hot night of insane love-making, I couldn’t remember the last time I'd felt so desired. Completely exhausted, we fell asleep as dawn broke.

The next morning Mark suggested a family trip to the sea for 10 days. They had sealed some successful deal at work, and were given some days off and bonus payment as a reward.

I was over the moon, I'd never felt so happy in my life!

I was home-working as an accountant for several firms at that time. I could easily leave for a week or two so I agreed at once. The kids were thrilled - they were so excited to go to the coast!

This time we chose Costa Rica - a two-bedroom room in a four-star hotel. The tour included unlimited meals, which was a strong test for my secret recipe! I was also keen to see how Mark would behave when we got there.

All his attention was on me. Yes, it was my personal victory!

A week later we were enjoying ourselves on a warm Costa Rican beach with the blue sea and waves crashing. Mark didn’t take his eyes off me, and didn't leave me even for a minute. All his attention was on me. He never looked at other women. Yes, it was my personal victory!

We ate a lot, I didn’t hold back at all. Meat, potatoes, beer, bacon and eggs, buns and cakes - the entire Costa Rican all-inclusive package was made good use of. But I had smaller servings, I didn’t want to eat a lot. And I never forgot my daily capsule of Express Fat Burner .

Late in the evening, when our kids fell asleep after a fun day playing and swimming, Mark and I had wine, cuddling on our balcony, we talking and looking at the moon. Then we went to the bedroom, and made love with a passion we hadn't had since our first days together. And this continued every day. I felt so super happy!

The last night before leaving, on the balcony Mark asked me to close my eyes. I heard him coming back from the bedroom....

'Open your eyes!' said Mark excitedly.

Mark was kneeling and holding a gold ring.

'Will you marry me?'
For a second, I lost all sense of time. I had awaited those words for 7 long years!
I had waited for them every day. I dreamt about them, imagined so many times how he would say them. My eyes filled with tears of joy.

'Are you serious?' were the best words I could splutter out.

'Totally! You're the best, most beautiful, and I want you as my wife. Really! I don’t want to come and go anymore. I want us to always live together!'

I burst out crying, held him and whispered through the tears: 'Yes, I will!’

As soon as we got home, we went to City Hall and submitted a marriage application.

I forgot about my weight problem. By the sea I had lost 16 pounds in ten days, while eating all-inclusive meals and drinking Express Fat Burner.

So much was happening in my life that I had completely forgotten about my weight problem. I had lost 16 pounds on vacation with all-inclusive meals and Express Fat Burner . It wasn’t 2 pounds a day anymore, but to be frank, I ate more than usual when I was there.

Afterwards, I didn’t even try to lose weight. I kept drinking Express Fat Burner every second day. Which meant I had lost another 11 pounds by the wedding day .

Our marriage ceremony was great fun, Amy was my witness - we were already good friends. I was super grateful to her for this incredibly simple weight loss recipe .

Mark later admitted that he secretly always wished that I was slim.

He said my transformation had driven him crazy. He said that he secretly always wanted me to be slim, just the way I was now. But he'd never told me because he didn’t want to hurt my feelings. What a considerate husband!

P.S. It’s been 3 months since Mark and I got married. Our next step is selling our apartment to buy a big house to live comfortably together.

Now I weigh 137 pounds and my weight is pretty constant, even though I stopped drinking Express Fat Burner a month ago. In total, I lost 57 pounds, and after 7 years together we're still deeply in love. This is a fantastic feeling, I’m telling you, and I feel that I've earned it!

I've lost 57 pounds. My dream's come true!

My dream's come true! My dream's come true! And even better than I dreamt! Yes, it was a chance that helped me, when I met Amy. It was just chance. And I used it.

Such chances appear in each of our lives, although rarely. Many of us, preoccapsuleied with our daily routine, chasing money and feeling a lack of trust in the world, just fail to see these opportunities.

My advice: always try chance in everything -any events in your life, some people you meet in your life, stories you read, everything! When you understand that it means something - don’t wait, take your chance! This is the secret to achieving life’s greatest happiness . After using your chance, you'll see how much better your life has become in an unimaginable way.

After listening to Amy’s story, I also thought at first that it couldn't be true. But I still tried her recipe, Express Fat Burner , because we can’t know anything for sure until we try it. I could have acted like a big sceptic and just ignored it and my life would be a mess...nothing would have changed. And I’d never know that I missed my chance...

For those who firmly decide to become really happy, beautiful, attractive and desired, I will do what Amy did for me. I’ll show you where you can find the website for Express Fat Burner manufacturer she told me about. Just click the green button ‘GO TO THE MANUFACTURER’S WEBSITE’ below and it will open. The rest is in your hands alon

Friday, May 7, 2021

NEWS: Lagos insecurity worsens as tension grips Ogba, Mile 12 over robberies, violence

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There is palpable tension in the Ogba area of Lagos following the alleged shooting of two motorcycle riders by the Police.

The incident occurred barely one day after thugs attacked motorists at Mile 12 in broad daylight on Thursday.

The mob action followed the stabbing to death of Sadiq Oloyo by Aliyu Shuaibu of Gengere community.

Oloyo’s death sparked chaos that caused the Police to order the arrest of 13 leaders in the area.

The Wednesday’s order by the Commissioner of Police, Hakeem Odumosu, didn’t seem to bother the warring factions who trooped out the next day.

Armed with dangerous weapons, they pounced on commuters, smashed cars and took valuables before the Police intervened.

A number of the hoodlums were apprehended.

On Friday morning in Ogba, people scampered for safety as gunshots rented the air. Security operatives attached to the State Task Force were on a mission to enforce the ban on motorcycles.

As the bike owners resisted the officials, one of them was reportedly shot. Another was shot during the ensuing protest. These deepened the face-off and led to the violence that got people running for safety

Although the situation is currently under control, witnesses fear there may be reprisals. A resident in Ogba told DAILY POST that the relative calm may be disrupted at the slightest provocation.

The Police has reinforced security in the area, Mile 12, and others where riots were recorded in recent weeks.

Last week, a clash between motorcyclists and thugs working for a transport union took an ethnic dimension – Hausas vs Yoruba.

The security of the Lagos State University (LASU) was breached. Stones were hurled into the premises through the main gate, while students were chased back into the school.

The situation in Lagos, Nigeria’s main commercial city, is getting worse by the day, with criminals engaging in cult war, traffic robbery and violence, witnesses said.

The state government and the Police insist the challenge is under control but residents argue otherwise. They urged the authorities to act timely and decisively.

NEWS: Policeman killed as Shiites attack Abuja residents, 49 arrested

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The FCT Police Command has confirmed the death of a policeman during the violent protest by Islamic Movement of Nigeria (IMN) aka Shiites in Abuja.

ASP Mariam Yusuf, Public Relations Officer, in a statement Friday night said calm has been restored calm at Berger roundabout.

The spokesperson noted that the Police were able to disperse the members after hours of riots.

Yusuf said the Shiites went on rampage, destroyed public property, attacked citizens and security operatives.

They used dangerous weapons such as clubs, cutlasses and sharp knives, the Police said.

“ASP Adama Ezekiel deployed to restore calm during the violent protest paid the supreme price as a result of the brutal attack where he was stabbed by one of the irate protesters”, the statement read.

The Police arrested 49 members of the sect and have vowed to arraign them in court after conclusion of investigation.

The Commissioner of Police, Bala Ciroma, has condoled with the family of the deceased officer.

Ciroma stated that the FCT Command will not condone further attacks on its personnel, equipment or other public property.

How to Lose Weight Faster 15 best ways

 How to Lose Weight Faster

How to Lose Weight Faster

No gimmicks, no lies — just science-based nutrition strategies to jump-start weight loss.

Lose 5 pounds in one week! It's a trope we see everywhere. And while it’s possible that someone can lose that much in that time period, it really depends on your metabolism and loads of other factors unique to you, including physical activity and body composition.

Weight loss ultimately comes back to the concept of calories in, calories out: Eat less than you burn and you’ll lose weight. And while it’s possible to lose water weight quickly on a low-carb diet, I certainly wouldn’t advocate for it. The diet itself can trick you into thinking that this eating style is working — when really, you might gain back what you lost as soon as you eat carbs again. That can feel incredibly dispiriting if you want results that last longer than a week.

Based on my experience in nutrition counseling, most of us tend to snack on foods that aren’t nutrient-dense, but are high in calories. Major culprits often come in the form of refined grains like cereals, chips, crackers, and cookies but also calorie-packed drinks like juice and soda. Skipping sugary beverages is often the easiest way to lose weight faster. You don’t feel full from drinks, so swapping those out for sparkling water or unsweetened tea and coffee is the best place to start.

If you're looking to speed up weight loss, be mindful of the foods you eat that you don't choose for yourself. Think: food pushers at work or your kids’ leftovers. Noticing where your extra calories actually come from is another step to making better choices in the short and long term.

If you're still looking to lose weight, there are a few tips that hold true for almost all of us across the board — and they’re concepts that we can put into practice beginning right now. 

 Editor's note: Weight loss, health and body image are complex subjects — before deciding to go on a diet, we invite you gain a broader perspective by reading our exploration into the hazards of diet culture.

 

1. Eat more vegetables, all of the time.

It’s that simple, I promise! If you think about making any meal mostly veggies (at least 50% of anything that you’re having), you’re on the right track to better health.


2. Build a better breakfast.

All meals are important, but breakfast is what helps you start your day on the right track. The best, heartiest breakfasts are ones that will fill you up, keep you satisfied, and stave off cravings later in the day. Aim to eat anywhere between 400 and 500 calories for your morning meal, and make sure you're including a source of lean protein plus filling fat (e.g., eggs, unsweetened Greek yogurt, nuts, or nut butters) and fiber (veggies, fruit, or 100% whole grains). Starting your day with a blood sugar-stabilizing blend of nutrients will help you slim


3. Drink more coffee.

Start your day with a cup of joe. Caffeine is a natural diuretic, which can reduce bloating, and an excellent source of antioxidants, which protect your cells from damage. You can have up to 400 mg — about a venti Starbucks coffee — daily, according to the Dietary Guidelines for Americans.

Not much of a coffee drinker? Tea is also a natural diuretic, and types of herbal tea such as dandelion or fennel root can also lend a hand. In fact: When a recent study compared the metabolic effect of green tea (in extract) with that of a placebo, researchers found that the green-tea drinkers burned about 70 additional calories in a 24-hour period.

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4. Skip sugary beverages.

We just don't feel full by liquid calories in quite the same way as we do real food. Drinking a juice or caramel coffee drink just isn't as satisfying as eating a bowl of veggie- and protein-packed stir-fry. So monitor your intake of juice, soda, sweetened coffee and tea, and alcoholic beverages. If you consume each of those beverages during the day, you'll have taken in at least 800 extra calories by nighttime — and you'll still be hungry. (Incidentally, alcohol may suppress the metabolism of fat, making it tougher for you to burn those calories.) 

 

5. Buy a set of 5-pound weights.

Strength training builds lean muscle tissue, which burns more calories — at work or at rest — 24 hours a day, seven days a week. The more lean muscle you have, the faster you'll slim down.

How do you start strength training? Try some push-ups or a few squats or lunges. Use your free weights to perform simple bicep curls or tricep extensions right in your home or office. Mix in some new ab, arm, back, and leg moves if you like. Strength training just three to four times per week can lead to rapid improvement in not only weight loss, but also range of motion, stability, and posture.


6. Eat spicy foods — seriously!

It can actually help you cut back on calories. That's because capsaicin, a compound found in jalapeño and cayenne peppers, may (slightly) increase your body's release of stress hormones such as adrenaline, which can speed up your ability to burn calories. What's more, eating hot peppers may help you eat more slowly and avoid overeating. You're more likely to stay more mindful of when you're full. Some great choices besides hot peppers: ginger and turmeric.

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7. Go to bed earlier.

There's a ton of research that demonstrates getting less than the desired amount — about seven hours — of sleep per night can slow down your metabolism. Plus, when you're awake for longer, you're naturally more likely to snack on midnight munchies. So don't skimp on your ZZZ's, and you'll be rewarded with an extra edge when it comes to losing weight.


8. Keep a food journal.

People who log everything they eat — especially those who log while they're eating — are more likely to lose weight and keep it off for the long haul, studies consistently indicate. The habit also takes less than 15 minutes per day on average when you do it regularly, according to a 2019 study published in Obesity.

Start tracking on an app like MyFitnessPal or use a regular notebook. It'll help you stay accountable for what you've eaten. Plus, you can easily identify areas that could use a little improvement when it's written out in front of you.


9. Take a walk!

Exercising at any time is good for you, but evening activity may be particularly beneficial because many people's metabolism slows down toward the end of the day. Thirty minutes of aerobic activity before dinner increases your metabolic rate and may keep it elevated for another two or three hours, even after you've stopped moving. Plus, it'll help you relax post-meal so you won't be tempted by stress-induced grazing that can rack up calories.

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10. Resist the urge to skip a meal.

Skipping meals will not make you lose weight faster. If a hectic day makes a sit-down meal impossible, stash a piece of fruit and pack of nut butter in your car or purse and keep snacks in your desk drawer — anything that will keep you from going hungry!

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 a binge later in the day. (Think: You've skipped breakfast and lunch, so you're ready to take down 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.


11. Eat your H2O.

Sure, drinking plenty of water can help combat bloating, but you can (and should!) also consume high-water content foods. Reach for cucumbers, tomatoes, watermelon, asparagus, grapes, celery, artichokes, pineapple, and cranberries — all of which contain diuretic properties that will also help you stay full due to their higher fiber content.

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12. Munch on mineral-rich foods.

Potassium, magnesium, and calcium can help to serve as a counter-balance for bloat-inducing 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.


13. Ignore the gimmicks.

At any given time, there are dozens of weight-loss hypes in the marketplace that claim to take off 10 pounds in 10 days or more . Desperation can tempt us to try anything — from "clean eating" to cutting out food groups entirely. Keep in mind: Just because an avocado-kale-salad dripping in coconut oil is deemed "clean" by a so-called "expert" on your Instagram feed does not make it an unlimited food. Moral of the story? Avoid fads, eat real food, watch some Netflix, and unwind (perhaps with a glass of wine in hand). Now that's my kind of detox.


14. Let yourself off the hook.

Many of us can't resist the urge to kick ourselves when we indulge, eat too much, or get thrown off course from restrictive diets. The problem: This only makes it more difficult, stressful, and downright impossible to lose weight. So rather than beating yourself up for eating foods you think you think you shouldn't, let it go. Treating yourself to about 200 calories worth of deliciousness each day — something that feels indulgent to you — can help you stay on track for the long haul, so allow yourself to eat, breathe, and indulge. Food should be joyful, not agonizing!


15. Look for our emblem on food labels.

Ultimately, long-term weight loss requires some short-term behavior change and healthier habit formation. That's why we created our Good Housekeeping Nutritionist Approved Emblem, which exists to help turn smart food choices into healthier eating habits. All GHNA foods and drinks make it easier to find — and eat — good-for-you foods without additional time, effort, and cost. We target the lifestyle-related factors that make healthier eating hard, and find simple but creative solutions that actually work! Look for the emblem on labels wherever you shop for food.

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