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The amazing workout and diet plan that keeps Cher fit

At 71-years-old, Cher still looks amazing. Photo / Getty

At 71 years old, music legend Cher is still the envy of many with her incredible body and youthful appearance.

And her revelation at the Billboard Music Awards that she can hold the plank position for more than five minutes has further cemented her icon status.

So, how else does she manage to stay so toned, healthy and youthful? Here’s a round up of the diet habits and work-out tricks adhered to by Cher.

You won’t find ham or red meat on her plate

Cher told Twitter followers that she won’t eat ham and focuses on eating veges instead.

She doesn’t drink or smoke

In addition to her high vegetable diet, Cher is a teetotaller and has never done drugs.

She told Closer magazine : “There are things I don’t like that are unhealthy, like drugs and drinking, so I never got into them to begin with. I smoked cigarettes for a while and I’d have done drugs had I liked them, but they didn’t agree with me. I’ll only drink three of four times a year too.”

Cher rocked nipple pasties at the Billboard Music Awards. Photo / Getty

She knows what works for her body

To keep herself in such incredible shape, Cher revealed that she sticks to foods that have high nutritional benefits.

“I try to avoid foods with a high fat content because they make me sluggish and keep my weight up,” Cher wrote in her book, Forever Fit. “Dairy products are not good for us. I weaned myself from whole milk to non fat milk – if I’m having milk at all. I think cheese is one of the worst things for the body. It doesn’t digest well, and most cheeses are too high in fat and cholesterol.”

Yes, she’s binged. And yes, she’s learned her lesson

Cher also admitted in her book that she was prone to indulge in unhealthy foods when she was working on film sets.

“I have had some bad binges while making movies. At the end of The Witches of Eastwick, Michelle Pfeiffer, Susan Sarandon and I really went crazy. We’d go from one of our trailers to the other stuffing ourselves with Pepperidge Farm Cheddar Cheese Goldfish, MMs, Cokes and Hershey’s Kisses,” she wrote.

She only eats foods that give her lots of energy

Showing no signs of slowing down, keeping up her energy levels is key for the singer and grandmother: “I’ve been concentrating on eating the foods that Robert [Haas, her co-author] has stressed as being terrific: brown rice (not white rice), legumes – lentils, pinto, navy, lima and kidney beans-vegetables, pastas, fruit,” she wrote. “Pastas give me a lot of energy, and so do fruits like bananas, papaya and nectarines, because they have a lot of sugar but it isn’t refined.”

You’ve got to work twice as hard

To keep her body toned, Cher has taken up surfing. She’s also shared that she loves to walk, go to the gym and play on her Wii.

“You have to work twice as hard. You have to be in the gym all the time,” she told E! News in 2010. “But I like it. When I was young I was a tomboy. I played sports and I’m learning to surf right now. I like that kind of stuff, thank God.”

She works out five days a week – always

This may sound hard for some of us, but the singer swears she enjoys it and it keeps her going.

“I exercise about five times a week because it’s something I’ve always done and I just enjoy it,” she told Hello! magazine. “I try to play the age card with my trainer but she just doesn’t go for it.”

If Cher can do it at 71 years old, what’s our excuse for not being able to hold a five-minute plank?

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Cher’s nipple pasties at the Billboard Music Awards are a triumph, Piers Morgan

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Adele weight loss: Singer reveals cutting THIS one thing out her diet transformed her body

“I’ve never had a problem with the way I look. I’d rather have lunch with my friends than go to the gym. 

“I enjoy being me, I always have done. I’ve seen people where it rules their lives, you know, who want to be thinner or have bigger boobs, and it wears them down. And I don’t want that in my life.” 

Lenny Henry, known for appearing in hotel adverts for Premier Inn and recently starring in Broadchurch, has also shed an impressive amount of weight in recent years. 

The 58-year-old comedian lost three stone. 

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Losing weight means a new diet plan, whether you like it not. Here’s how to find the best diet for you

Although hitting the gym isn’t for everyone, nutrition is something we literally can’t avoid. But there’s a problem: everybody thinks they are a nutritionist these days, meaning it can be very hard to determine fact from fiction. Does the latest health fad really work, or is it just another urban wives’ tale?

Over the years I’ve been in the industry, I’ve changed my approach on nutrition a number of times, but one thing that has always – and will always – remain constant is this: you can devise the most personalised/scientific meal plan ever, but if you don’t stick to it, you will never get the results you want.

The key is to break old habits, fight cravings and keep working towards a goal. Changing your diet for the better isn’t easy – in many ways it’s harder than training your body to lift weights or run 10k – but there are some ways to make your life a little easier. Here a few things to think about.

You need to create a calorie deficit for weight loss

Are there good and bad calories? There are entire medical journals dedicated to this very topic, and I could fill this newspaper many times over trying to give you a reasoned argument either way. What you need to know is that, on the simplest level, to lose weight you must create a calorie deficit. You need to expend more energy than you consume. This can be done by consuming less, burning more, or both.

One of my clients struggled to lose weight until we worked out he was consuming over 3,000 calories with most of his evening meals (the meal usually would come with a couple glasses of orange juice or wine, and he would always use ketchup).

A standard Pret salad that seems low in calories can increase dramatically once you add the dressing; same goes for the bread that comes to the table at a restaurant.

It’s great that people are more health conscious these days, but they need to be aware that if you over-eat “clean” food, you still won’t lose weight.

There is very little actual evidence supporting the notion that higher protein intake has a positive impact on muscle growth

Trainers will recommend a variety of diet plans to help their clients – low carb, low fat, ketogenic, intermittent fasting, paleo – and each one works by creating a calorie deficit. The problem is, these will work wonders for one person and another will see no change whatsoever. Personal trainers are prone to telling people to follow a certain exercise plan without actually knowing much about the individual.

I know trainers who will give all their clients a standard meal plan and expect everyone to achieve the same results, but that’s far too basic. You have to take all kinds of things into account: how much they move during the day, how much excess weight they are carrying, what they would like to achieve. There are thousands of factors, and the key is finding what works best for you.

Track your calories

We encourage every client at No1 Fitness to track their food throughout their journey with us, even if it’s just for a few days at a time.

There are a number of ways to do this, none of which are 100 per cent accurate. But if you do start paying attention to what – and how much – you eat, you’ll find it far easier to start making changes.

First thing’s first: set a baseline. How much am I currently consuming? I suggest using a tracking app like Myfitnesspal, which is great and easy to use.

Method 1: Track your food for two weeks and then take a daily average calorie amount (if you consumed 40,000 calories in 14 days your daily average would be 2,857).

I would then weigh yourself every day, take an average of your weight at the end of a week, then do the same again the next week and compare the difference. If you’ve lost weight, your 2,857 calorie average means you’re in a deficit. If you don’t change weight, you are around maintenance. If you gain weight then those calories have put you in a surplus.

Method 2: This is much quicker. Use a BMR (basal metabolic rate) calculator to work out your daily baseline using the Harris Benedict Equation. Beware that the calculations for this are taken from norms and averages, so there can be a large degree of inaccuracy.

Now you have your baseline daily calorie number, you can start looking at your goals in more detail.

What about protein?

Protein is the popular macro in the fitness industry. For some reason we always hear bad things about fats and carbs, but never about protein. Protein is an essential macronutrient, responsible for muscle growth and recovery. It cannot store significantly in the body, so there needs to be a continuous supply. It plays a huge part in hormone production too.

There is very little actual evidence supporting the notion that higher protein intake has a positive impact on muscle growth, so for those who are smashing the protein back, you might be over-doing it.

I recommend eating in the region of 1.6-2.2g of protein per kg of bodyweight depending on your goal. For example, I weigh 85kg, and I set myself 2g of protein per kg because I train regularly. So 85kg x 2g = 170g of protein per day.

Nutrition is a minefield. People are bombarded with so much information, much of which is conflicting. Be wary of anyone telling you that there is one correct way to eat better; unfortunately our bodies are far more complicated than that.

Try tracking your foods for four days and see what you learn: I guarantee it will give you some food for thought.

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Diabetic diet plan proposed for Ramazan

ISLAMABAD: Fasting is very challenging for diabetic patients, and it is advisable for them to break the fast if glucose level drops.

This was stated by Consultant Endocrinologist Dr Sheraz Khan while speaking to participants of a seminar titled “Roza aur Sehat” organised by Shifa International Hospital on Saturday.

Moreover, it is important to individualise each patient’s management plan depending on his or her diet and lifestyle, medications, blood glucose control to minimize the complications associated with fasting.

“A large number of people with diabetes still choose to fast during Ramazan against the advice of their doctor. It is important for them to make necessary preparations so that they can fast as safely as possible,” he said.

Clinical Dietitian Zainab Ghayyor advised the patients to monitor their blood glucose regularly during the fast, especially in the early days.

“Sehri should have a balance of whole grain, carbohydrates as well as some protein from lean sources of meat, fish and poultry, small amounts of heart healthy fats will slow the digestion and the feeling of fullness will last as long as possible into the day,” she said.

“Also include fresh fruits, vegetables and yoghurt in your meals. Limit the dates (khajoor) to two or three pieces. Avoid exercise during the day and take rest when possible to help avoid lowering of blood glucose levels. Limit physical activity during fasting hours and be more active after sunset,” she suggested.

Published in Dawn, May 21st, 2017

Claire Sweeney weight loss: Actress shed TWO stone on THIS diet plan

She added: Claire adds: “Becoming a mum was such a rewarding and hugely happy experience for me.  I had always wanted children but the timings were never right.  Eating well and looking after your body is an essential life lesson. SlimFast helps me stay healthy and nutritionally balanced whilst I lose my weight.

“To date I have lost 28lbs and feel fantastic, I am getting back into my old wardrobe and feel like I have more energy and strength than I ever had before.”

Claire hopes that her success will help to inspire, resonate and motivate women who want to lick-start their weight loss this summer. 

She is currently gearing up for lead guest entertainment roles with PO, Lytham Festival and an exciting TV project in the pipeline. 

Kerry Katona, former Atomic Kitten singer, lost three stone with THIS. 

Weight loss: British builder made THIS 12 week body transformation on simple diet plan

Ben Jackson, 45, had a beer belly and undefined arms, but decided to get in shape after work colleagues poked fun at him.

Ben was approached by sports-nutrition company Myprotein to take on a challenge of overhauling his diet and fitness to get in shape.

To achieve his transformation, Ben followed a strict nutrition and training plan and even avoided alcohol during a lad’s holiday skiing.

Discussing his new body, Ben, a concrete tradesman, said: “Many 45 plus males might think that when they’ve hit middle age, it’s too late to embark on a fitness journey because their body is out of shape or they don’t have the same stamina as they did in their 20’s.

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