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We're really loving Operation Transformation at the moment, it's giving us all the motivation we need to maintain our 2017 diets. 

The sixth season of the show has been full of highs nd lows, and this week Yvonne revealed how her weight gain has stopped her from pursuing one of her passion, singing. 

"I used to sing years ago and then I saw myself singing on some video or something and I realised how big I looked so then I didn’t sing for years after that. When it gets overwhelming like that and those doubts take over then it’s too much of an effort,” she said.

Pic: RTE

After  dramatic 3lb weight loss, the 48-year-old showcased her delightful vocals on the show, and we sincerely hope she never shies away from the limelight again. 

Speaking of the lime light, we're not sure if her husband Stephen is quite ready to be her backup dancer, maybe a few more jive classes are necessary. 

Pic: RTE

Chris had a bit of a tougher time this week, after a brand new tattoo threw a bit of a spanner in the works of his new exercise plan.

Swimming with a new tattoo is never a good idea, so trainer Karl had to the plan to include walking and definitely wasn't happy about it.

The exercise diversion showed in the weigh in, when Chris failed to hit his weight loss target.

Pic: RTE

In a final push to drop the pounds, the leaders faced off against previous Operation Transformation participants in an epic Fire Brigade Challenge.

Sean, who has previously opened up about the dark side of gaining weight. took charge during the challenge, and excelled in the activities.

And that Baywatch montage though?

Congratulations to all of the OT participants for their massive progress this week. 

You can follow the progress of all of the leaders on the Operation Transformation website, or catch another episode tomorrow night at 8.30pm on RTÉ One

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Variety – as well as compromise – is the spice of life. So while we might not be able to resist EVERY single treat going – some small tweaks and occasional changes can make a big difference to how we look and feel.

That and reaching for a large glass of Pinot Grigio most nights of the week isn't always so appealing when you know you'll be up at the crack of dawn with loud and lively small ones.

With that in mind, we've compiled a list of five fabulously delicious snacks to tuck into when you feel a lift-me-up that doesn't involve a pounding headache or inhaling two packets of Hobnobs…  

1) Dark chocolate and green tea

According to one US study, dark chocolate and green tea is the ideal combo to tackle that mid-afternoon energy drop. If you snack on these, you should feel more alert and attentive thanks to the dark chocolate (minimum 60 percent cacao). Meanwhile your blood pressure should also instantly drop thanks to the amino acid L-theanine, which is a relaxant found in green tea. 
 
2) Apple with peanut butter or banana and almond butter
Peanut, almond or cashew butters are great sources of healthy fats and protein, and fruits provide us with fibres, essential for our gut health and to regulate our appetite. Spread a thin layer of nut butter on your favourite fruit and you get a lovely sweet, filling and healthy snack. However, if you're keeping an eye on your calorie intake, don’t be too heavy-handed with the nut butter, as it’s very rich. 

3) Almond stuffed prunes

So much more than an elderly lady constipation treatment! To make them softer, soak your prunes in tea or water and stuff them with a lightly grilled almond. Prunes are a good source of potassium, iron, and of course fibres to help digestion and promote a healthy gut. To mix things up a little, swap almonds with walnuts and the prunes with dates.
 
4) Energy balls
Energy/protein balls were a BIG food trend in 2016, and for good reason. Making them yourself in bulk will make them much more affordable than when you buy them in the shop. Depending on what ingredients you use, they can be a great source of vitamins and minerals. Just Google “energy balls” and you will find countless recipes. Try the likes of peanut butter, dates, oats and cacao power ball, or blend together dates, your favourite nuts, goji berries, coconut and cacao for example. Be careful, these treats are seriously addictive!

5) Greek yoghurt, blackberries and honey
A great source of protein, probiotics, potassium and calcium, Greek yoghurt is definitely your waistline friend. Top it with blackberries (full of vitamin C and antioxidants, and low in calories) and a drizzle of honey or maple syrup, you will get a filling and delicious snack that your tummy will thank you for. 
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Holly Willoughby has an enviably hourglass yet slim figure, and the TV host swears that sticking to a healthy lifestyle is the key. 

The This Morning host showed how much she cares for her viewers and fans by actively turning down the opportunity to discuss her diet and exercise routine. 

"I actually avoid talking about my diet and exercise regime because I have interviewed so many people affected by eating disorders and I know some people in chat rooms can really fixate on other people's diets," she told Prima. 

"I just can't contribute to that."

The mum-of-three said that she likes to focus on "the bigger picture," and makes her health a priority over how she looks. 

"I'm healthy; I love food it's a celebration, something to be talked over, shopped for, cooked and enjoyed," she said.

The host may have learned a thing or two after best friend Fearn Cotton's eye opening documentary The Truth About Online Anorexia, where the DJ was horrified to discover that her pictures were being used as "thinspiration" by young girls. 

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While most of us are guilty of getting a bit hangry from time to time, we all have that friend who takes it to the next level.

She’s grumpy, irritated and snappier than a Chandler Bing one-liner – all because she hasn’t eaten for a few hours.

So if you’re wondering why your mate is getting a bit thick with you for no reason, she’s probably just hangry. Check the signs:

1. She’s rolling her eyes at everything you say

No matter what you say, her response is an energetic eye roll. Don’t worry, it’s not you – she just needs a snack.

2. She takes compliments badly

“You look gorgeous today” is met with, “Will you stop, the state of me. I’m like a dog’s dinner,” followed by an angry fold of her arms. Oh, OK.

3. She asks if you have any food ‘on you’

So you search your handbag in the vain hope you can find something to quell the ‘hangriness’. This is where Carr’s Crinklys would come in a treat. These baked snacks are crunchy, tasty and perfect for filling the gap (and preventing your pal from having a hangry meltdown).

4. She makes food-related Freudian slips

So distracted is she, her friend Brenda becomes ‘baguette’, Rory becomes ‘roll’ and Mary is ‘mayo’. “Hey Baguette, I mean Brenda, how are you?” Someone feed that girl, quick!

5. She covets your food

Each bite you take is scrutinised with a hangry glare, until you’re eventually forced to ask if she would like a bite. Of course she accepts.

Thankfully keeping hangriness at bay is easy peasy with Carr’s Crinklys, the new savoury baked snacks from Carr's in Cheese & Onion, Salt & Vinegar and Bacon – and they’re baked, so are WAY healthier than fried crisps. Pop them in your handbag, and you’re good to go. Delish!

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Over the past few years an increasing number of so-called dieting experts have preached the banning of carbohydrates as a means of losing weight.

But unfortunately for those of us whose willpower can at times be a little lax, dodging an entire – and terribly delicious – food group can quickly become a major struggle.

Thankfully a number of women have come forward in recent months to share their carb positive body transformation stories, and if Madalin Frodsham’s bikini pics are anything to go by, we’ve a feeling carbohydrates aren’t as detrimental to dieters as many would have you believe.

After growing sick of constantly having to count calories, the 27-year-old Australian sought the help of a nutrition coach who advised her to up the volume of carbs in her diet by a massive 45 percent.

Admittedly, this news didn't exactly send Madalin straight into the arms of a bread, pasta and chip-filled love fest, but in order to reach her body transformation goals she did increase the levels of complex carbohydrates in her diet.

 

I was chatting with my good friend  @gracemaeslay about fitness the other day. She's super fit and runs her own Beyoncé style dance classes (I know, epic!) and she was like "yup I'm doing to do Kayla now!" I think she knows that if I can do it, she can most definitely do it because she knows I was the most unfit person alive!  Anyway, she did the first circuit and messaged me basically dying  I didn't have much words of encouragement… Haha basically said it gets worse before it gets better! But she's so freaking determined and was like "you know what I tell myself? It's only 30 minutes."  I couldn't agree with her more! When I first started I'd lay in bed for half an hour coming up with excuses to not do it. I've now learnt to not even question it, wake up, lace up and go #gogetitgurl Leggings and crop: @publicmyth

A photo posted by Madalin Giorgetta (@madalingiorgetta) on

Complex carbs are those which are made up of long chains of sugar molecules and include wholemeal grains, legumes and everyone’s favourite sweet potatoes.

According to the Daily Mail Australia, eating more carbohydrates while keeping track of her macronutrient intake – the levels of carbs, protein and fats in the diet – allowed Ms Frodsham to increase her body’s muscle definition without changing her exercise regime or weight.

Interestingly this process also allowed Madalin to up her calorie intake from 800 calories per day to 1,800.

So, what’s Madalin’s advice to those avoiding these nutritious delights?  Well obviously: Carb it up!

“Don’t do what I did for so long,” she said.  “Don’t waste your time eating salad when you could be eating sweet potatoes and banana pancakes.”

Madalin, we really like your style!

 

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If you – like almost everyone else in the country – vowed to leave the excesses of the long weekend behind you and embark on a healthier way of life today, you may have been stunned to see your good intentions fall apart around the 3pm mark.

But before you beat yourself up for not making it through one measly day without a chocolate fix, it's worth remembering that this perceived failure comes down to more than just a lack of willpower.

Researchers from Liverpool University and Flinders University in Adelaide, Australia have discovered that our brain's perception of junk food changes radically as the day progresses leaving us more susceptible to a mid-afternoon binge.

Conducting a psychological experiment on more than 300 women aged between 17 and 25, researchers established that junk food is more often associated with negative experiences at the start of the day – something which gradually changed as the subjects made their way through the day.

According to a report in RedOnline, the groups were shown a variety of images and words – some of which were food-related, some of which were not – and as the day progressed food-related words and images were rated more favourably by participants.

Further to this, it was established that subjects subconsciously associated certain foods with certain times of the day meaning that cravings kicked in due to the body's inclination to associate junk food with particular points in the 24-hour clock.

"Individuals who participated later in the day tended to implicitly evaluate unhealthy snack food as more positive than those who had participated earlier in the day," the study explained.

So, when you find yourself raiding the office biscuit tin halfway through the afternoon, you can just blame that damn body clock of yours.

The study was published in the Food Quality and Preference journal.

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JoJo has opened up about the extreme lengths she went to in the early 2000s to lose weight. 

In an interview with Popsugar, the 25-year-old revealed that she felt such an intense pressure to lose weight, and she even began injecting herself with supplements. 

The pop star also admitted to undergoing a very strict and unhealthy diet, telling Popsugar that she "ate 500 calories a day."

"I was injecting myself, it makes your body only need certain calories, so I ate 500 calories a day. It was the most unhealthy thing I've ever done."

JOJO

JoJo did not elaborate on the injections, but stated that she was roughly 17 when it all began, and she was no longer under her mother's management.

She explained her reasons for doing the extreme diet, highlighting the pressure she felt about her career and success. 

 "I felt like, 'If I don't do this, my album won't come out'." 

 

A photo posted by JoJo. (@iamjojo) on

JoJo has since gained back the weight she lost, and is happy about that, claiming that she no longer feels the pressure to follow other people. 

"What you think about yourself and the decisions you make is what's most important!"

We could not agree more! 

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Every girl knows prepping for a big event can be a bit of a bit of a trek, so wouldn’t it be great to have some go-to tips to make sure your skin, hair and nails look picture perfect on the big day?

Top model Rosanna Davison believes that outer beauty starts with inner health.

She’s teamed up with one of Ireland’s leading beauty supplement providers Perfectil to give us eight easy follow tips for getting big bash ready.

1. Turn down the heat:

Step down on the heated rollers, tongs and flat irons.  You’ll be amazed at the difference this makes to your hair health.

2. Eat your greens:

If you get a skin breakout before an event, eat lots of dark green, leafy vegetables like spinach and kale to help skin heal and fight infection and inflammation naturally.

3. Keep nails simple: 

Avoid having your cuticles cut or pushed back before a big event to prevent having red, swollen or ragged cuticles.

4. Moisturise:

 Start a really good moisturising routine and include regular massaging of your face, neck and décolletage.

5. Catch them Zzzs:

The simplest and easiest way to effectively prepare for a big event is to ensure your diet contains lots of beautiful skin foods, to stay hydrated, exercise and get lots of sleep.

6. Supplements:

Invest in and incorporate a really good supplement such as Perfectil into your beauty routine.  Perfectil has been developed based on 40 years of scientific research to provide beauty within.

7. Hydrate:

Combat pre-event stress with exercise and down time. Increase water consumption and cut down on processed, refined and deep-fried foods.

8. Carrots are key:

Add carrots and other nail nutritious foods that are rich with vitamins into your diet. Vitamins are crucial for strong and healthy nail growth.

 

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Every woman knows what it’s like to stand in front of the mirror and feel uncomfortable with the image they get back.

But despite being a near universal experience, this type of unhappiness can feel extremely isolating and develop into an obsession if not dealt with effectively.

This scenario is portrayed perfectly by Irish YouTuber Jessica Spencer whose powerful new video “When Skinny Means Pretty” is doing the rounds online.

In the video, film student Jessica describes the moment the seven year struggle with her weight began and how ever since she has felt like she is falling as she waits for her anxiety end.

She says: “I remember when I was 14 I was told I was too fat.  And suddenly, my whole perception of myself was destroyed.”

“Every time I leave the house or I talk to someone new it’s just like falling.”

“[My mind] tells me that the people who see me won’t like me.  They may not know me but who cares ‘cause I’ve fat thighs and messy hair and a tummy that looks like jelly when I walk.”

“So, how could they like me?  Do they not see what I see?”

The 21-year-old – who runs the blog jeesiblah.com – goes on to explain how she began to obsess over food and restrict her calorie intake in a bid to get the approval of others.

"So then I swapped eating for dancing and dancing for fainting.”

“All I consumed were lies and diet plans on how to become thin and it tasted fantastic, finally getting validation.”

“[I thought] this will be worth it when other people like me.  Skinny means pretty.  I promised myself, I will love me when I look like somebody worthy of love.”

 

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She only gave birth to her second child – a son called Saint – in December, but Kim Kardashian says she feels pretty great after hitting her pre-pregnancy weight recently. 

And while a load of celebrity new mums are linked to silly extreme diet plans, it seems Mrs West has adopted a more sensible approach.

The 35-year-old has already announced that she's been following an Atkins plan – as she did in 2013 after daughter North was born – but now for the first time she's spelt out EXACTLY what she tucks into on a typical day. 

“Anyone who has had kids knows your body changes, and it’s hard to get your body back in shape," the reality TV star told PEOPLE this week.

“It takes so much determination, and mental and physical power and energy.”

Kim has already shed an impressive 60lbs this year – here's how she does it:

 

DAY ONE

Breakfast

– Scrambled eggs with turkey sausage and smoked Gouda

– 4 oz. Greek yogurt with 1/3 cup fresh blueberries

Snack

– Atkins Harvest Trail Dark Chocolate Cherry and Nuts Bar

Lunch

– Grilled lime chicken over spinach salad with a feta-ranch dressing

Snack

– 1 medium carrot and 4 tbsp. hummus

Dinner

– Lemon thyme halibut with sautéed green beans

Total Calories:

1,504

 

DAY TWO

Breakfast

– Chicken chorizo and cauliflower sauté with cheese and salsa

Snack

– ½ small apple

– 2 oz. cheddar cheese

Lunch

– Turkey burger with chipotle aioli, tomato, pickles and onions

Snack

– Atkins Harvest Trail Dark Chocolate Sea Salt Caramel Bar

Dinner

– Slow roasted lemon rosemary chicken with asparagus

– 1/3 cup of wild rice

Total Calories:

1,561

 

DAY THREE

Breakfast

– Hatch green chili, cheese and egg bake with arugula

– 1/8 of a honeydew melon

Snack

– Vanilla coffee frappe

Lunch

– Zucchini noodles with spicy chicken sausage

Snack

– Atkins Harvest Trail Vanilla Fruit and Nut Bar

Dinner

– Grilled chicken with cauliflower mac and cheese

Total Calories:

1,699

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If anyone has tried a detox or cleanse diet, you'll know it's extremely hard. You have all the good intentions to go the full way, yet most of us fail miserably.

Well, yesterday, Kylie Jenner attempted a juice cleanse/detox and documented the whole thing on Snapchat.

The reality star didn't last too long on the whole thing, and pretty muh gave up because, well… food.

She started off the day well, having a juice for breakfast, but once lunchtime came around, all of her good intentions pretty much went downhill.

She took to her SC to tell her fans that while she's not a quitter, she really wants some sushi – and we totally feel her. 

It's OK Kylie, we'd favour sushi over a juice anyday.

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Lauren Goodger has been charting her fitness and weight loss journey over the last year, eating clean and hitting the gym in a big way.

While her Instagram is never short of bikini snaps and workout selfies – she is promoting her new fitness DVD, after all – it was this week that fans really noticed a huge difference in her size and shape.

The reality star posted a before-and-after snap of herself in identical black bikinis, one from halfway into her weight loss journey and one from this week. Cop a look at those abs:

 

And while that tan is most definitely fake, Lauren's getting no shortage of sun this week, as she's been jetting between various beach resorts with her boyfriend Jake McClean.

Lauren admitted recently that it was Jake's "tough love" approach that gave her the motivation she needed to get fit – but she promises he meant his comments well.

"Before [losing weight] I was very much in denial," she explained on Loose Women last month.

"Jake said to me, 'Cor you’ve put on a bit of weight!;' and my sister said to me last Christmas, 'You’ve got a bit big!'

"I can laugh about it now, but I needed to hear it to change."

And even though she's dropped three dress sizes since slimming down, Lauren says for her it's having a strong mind and body that's important.

"I’m not skinny, I’m strong and fit – there’s a difference," she said of her naturally curvy shape. 

"I look healthier than ever. I am a lot stronger in my mind, I don’t take anything negative, I feel so much better because of this."

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