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This Clever Technique Will Help You Lose Weight and Stay Fit – Slate

Posted: October 13, 2020 at 6:57 pm

Photo illustration by Slate. Photos by Ljupco/iStock/Getty Images Plus and stargatechris/iStock/Getty Images Plus.

John thinks he knows the formula for losing weight: increase his exercise and quit the peanut M&Ms. He has a strong incentive to get fitat 72 and about to retire, he wants not only to have more energy to play pickleball and travel, but also to reduce his blood pressure medication. But for some reason, John cant stay in the right headspace to actually make the change. On a recent episode of How To!, Katy Milkman, a behavioral economist at the University of Pennsylvania and host of the podcast Choiceology, shares the science behind why we hold ourselves back from making real change and, moreover, how we can engineer our way into healthier, happier lives. With the right set up, the most difficult thingslike losing weightmay be easier andmore enjoyable than we thought. This transcript has been condensed and edited for clarity.

Charles Duhigg: Katy, what was your path to studying how people change their behaviors?Katy Milkman: My passion was engineering, but I found myself outside of the classroom wondering about self-control problems that I had and that my friends had. I was always curiouswhy we can solve very sophisticated problems and build bridges effectively, but we cant solve our own very simple problems?

I had issues trying to get myself to the gym at the end of a long day. I was a very competitive tennis player in high school and college, but I quit the varsity tennis team halfway through college. I still really wanted to stay in shape, but I struggled to find ways to get myself to the gym at the end of a long day of classes because I was tired. All I really wanted to do was lie down on the couch and watch TV or curl up with a good book. I realized maybe I can solve both of these problems in the very same way. So I concocted a scheme where I allowed myself only to enjoy those kinds of indulgencesspecifically I got really into audio novelswhen I was exercising. I would come home from a long day and I would find myself looking forward to a workout because I was gonna get to find out what happens next in my latest novel. Time flew when I was at the gym. It was really fun to workout. I call that temptation bundling and Ive studied it and showed that its not just meit can be useful for other people as well.

Charles: John, what do you feel like youre struggling with the most when it comes to weight loss? Is there something you could apply this idea of temptation bundling to?

John: Right now I find that one of my challenges is my wife, my second marriage. With the pandemic, my wife has been cooking cakes, so Im not watching my meals and Im eating unhealthy snacks or too much or the wrong food. If theres sugary things in the house, then thats where I migrate. The other day, for instance, our daughter-in-law brought us food from the store and at the last minute my wife says, Oh, get a big jar of peanut M&Ms.

Charles: Oh no.

John: They sit there on the counter. Since last Saturday Ive done great because I visualized that my wife had sneezed in the container! I thought, Oh no way am I going to have a handful of those now. And then last night I just had to have a handful of peanut M&Ms. If they hadnt been there, I never wouldve thought of that.

Katy: Food is a tough one. When I use it in temptation bundling, its usually the temptation component. What you can do is find a way to ensure that for every meal you have options ready that you are going to enjoy even if they arent peanut M&Ms. Another big thing to think about is restricting your access to that unhealthy food. It sounds like your environment is filled with temptations if youve got these peanut M&Ms on the counter and your wife is baking cakes. I think you need to work with your wife on creating that environment in your home so that you purge the unhealthy snacks as much as possible or put them in a locked cabinet that shes got the combination for, so if she doesnt want to restrict herself, theres a way to restrict you at least.

Charles: If you went to your wife and you said, Honey, I love you. But I dont love the fact that there are cakes around me. Can we take all the sweets and put them in a locked cabinet? And you have the key. How do you think shed react to that?

John: In general, I think shed be supportive. We dated in high school, went our separate ways, then got back together 40 years later. In some ways, its a perpetual honeymoon, but in a couple of ways, there are some challenges in our relationship. Shes more in the camp of we are who we are and we cant change. And Im more in the camp of Oh, we can always change. Thats what life is all about. And we kind of butt heads over that sometimes. When it gets distilled down to talking about eating, if I want to pay a lot of attention to the food I eat, she sees it as obsessing. I know she feels hurt if I dont want to eat whatever she cooks, so I havent actually talked to her about some of these things. But I absolutely need to do that. I will actually. I will commit to doing that.

Get more expert tips from Charles Duhigg and his guests every week.

Charles: Katy, what John is saying makes sensethe things that we struggle with are so influenced by the people around us and in their attitudes to the change that were trying to create. What do we know about the science behind this?

Katy: Absolutely. Its so social. We have a lot of evidence supporting everything you just said the people around us are a huge contributor to our behavior. So if everybody around you starts eating more, youre much more likely to do the same and vice versa. John, if your wife decided she wanted to cut back, you would be likely to eat a little bit less and lose a little bit more. Trying to get on the same page is going to be really valuable for your success. With my dad, for example, Ive been very worried about his physical activity levels, so I convinced him to buy a Fitbit, which I also have. We have the ability to see each others stepsand he knows Im watching. In fact, he confessed to me that his steps werent uploading and he spent 2 hours on the phone with Fitbit support because he was so upset that I would think he hadnt walked enough that day.

Often a big opportunity is to figure out a third-party perspective on any kind of disagreement youre currently having with your partner. How would another person see this conflict and what would they think? This can help relieve some of the emotional tension. Maybe see if your wife would be open to thinking about your desire to lose weight from a third-party perspective. [Especially as you approach your retirement], this moment can feel like a breaking point from normal moments. Ive done research on the moments when people are more likely to try to make a change in their lives, and what weve found is the start of a new era, the start of your retirement years, the start of a new decade, even something as trivial as the start of a new week, help us step back and think big picture. What are our goals? That motivates us to start new projects and feel more separated from our past failings. For example, I had always wanted to write a book and just hadnt gotten up the nerve to do it. At the same time, my husband and I had been thinking about moving. We had a young son. We were ready to be out of an apartment and into a house. The day that we signed and became owners of a new house is the day that I sent out emails to agents and started the book-writing process. I just finished writing a book called How to Change. So the new house was the thing that pushed me over. It was a new era.

Charles: Okay, but what happens when the fresh start doesnt work so smoothly?

Katy: Yes, youre going to slip up. Nobodys perfect. One risk when you make plans to change like this is something called the what-the-hell effect. (I love that theres an academic term called the what-the-hell effect.) A challenge with this kind of rigid plan is youll never actually live up to all of your objectives. A big problem can be when you slip up saying, Oh, what the hell, I give up. If you have a plan for the day and you eat a cinnamon bun for breakfast because your wife just made a beautiful cinnamon bun, then you say, Oh, what the hell? Let me just have a steak and fries and pie for lunch. So when you have a plan you also have to think what will happen when you slip off track. What will you do? How will you get back on track? How will you forgive yourself? And how do you avoid slipping off track all the time and being too forgiving? Theres a sort of tightrope you have to walk. But if you can make progress for a month, even when you lose motivation little, you probably wont fall all the way off the wagon because you do build some habits. In my studies, about 30 percent of the behaviors we start doing for a month around, say, exercise, tend to stickeven if all of the tricks weve been using to put those good behaviors in place are pulled away. Habit can be really helpful.

Just one last thing to keep in mind is something called a commitment device. There are actually a couple of different websites you can use where you can put money down that youll forfeitor even send to a charity you hateif you fail to achieve some stated goal. Nike has made the Just Do It model such a part of our culture. But the research so consistently shows that its just not that easy. Our motivation does wax and wane. We need these systems. You have to recognize that it wont be easy to just do it. Willpower is hard. When you see that temptation, you reach for it. So the more you can do to structure the choices to help yourself, the better.

John: That might actually work. If I was going to commit $500 to Donald Trumps campaign, I think I would lose the weight in two days.

To hear Katy help John find the words to convince his wife to stop baking so many sweets, listen to the episode by clicking the player below or subscribing to How To! with Charles Duhigg wherever you get your podcasts.

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This Clever Technique Will Help You Lose Weight and Stay Fit - Slate

Weight Loss Programs Market Summary, Trends, Sizing Analysis and Forecast To 2025 – Express Journal

Posted: October 13, 2020 at 6:57 pm

The recent report on Global Weight Loss Programs Market is a compilation of factual market data and insightful data points drawn from it to better understand the prospects of Weight Loss Programs in global market scenario. A host of factors that are directly, indirectly, positively, or negatively influencing the performance of market have been subject to critical assessment to evaluate their extent of impact on market growth. This section not only helps readers to learn about the top growth supporting factors but also notifies them about the equally important challenges facing them in marketplace.

The business intelligence report on Weight Loss Programs market offers granular insights on aspects that will shape future industry trends. It identifies the key growth markers as well as the potential opportunities that may augment the profitability in the coming years. In addition, a dedicated section towards addressing the major challenges prevalent in this business sphere is provided.

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Weight Loss Programs Market Summary, Trends, Sizing Analysis and Forecast To 2025 - Express Journal

Tips To Be Fit: How important is water to trying to lose weight? – The Philadelphia Tribune

Posted: October 13, 2020 at 6:57 pm

We have all heard that to curve your appetite just drink water to make your stomach feel full and you wont eat as much. Water doesnt help you eat less, says Barbara Rolls, a nutritionist at Penn State University. The body has different satiety points for food and water, and one doesnt translate to the other. But eating foods high in water content could satisfy appetite and curb calorie consumption.

Some people have said that drinking can hurt the digestion of your food. Drinking water with your meal may cause acidity in your stomach, as water dilutes the gastric juice released in the stomach and slows down the process of digestion. That may cause the undigested food in your stomach causes acid reflux and heartburn. There is no research that says drinking water during meals is a bad idea. There are however a few studies that hint toward people suffering from gastro-esophageal reflux disease (GERD) should avoid having liquids with meals as drinking liquid adds volume to the stomach leading to an increased risk of acid reflux, thereby worsening the condition of GERD patients.

Hunger and satiety are body sensations. Hunger motivates you to consume food. Satiety is the absence of hunger. Satiety is the sensation of feeling full. Satiety signals arise from your GI tract and other related organs during your meal. Satiety signals influence your eating behavior by activating neurons in the nucleus of the solitary tract (NTS) in the hindbrain. Satiety limits further food intake after you have a meal. Your hypothalamus gland, which is part of your central nervous system, regulates the amount of food you consume. Emotional and psychological factors also can cause or delay satiety. People with emotional issues may be totally satisfied by only a few bites of food.

A number of hormonal help to regulate your satiety. Leptin is produced by your fat cells. Leptin is considered a satiety hormone that reduces appetite and helps make you feel full. As one of your signaling hormone, its role is to communicate with the hypothalamus gland, which is the portion of your brain that regulates appetite and food intake. The stomach to help stimulate appetite secretes Ghrelin, another hormone. Hormones stimulating satiety include cholecystokinin (CCK)which is released from the gut to feedback by way of vagus nerves. Hormones OXM and PYY from the large intestine and pancreatic polypeptide (PP) released from the islets of Langerhans.

We require more water than any other thing we ingest. We may survive for a few weeks without food, but we would only last a few days without water. Water makes up more than two thirds of your body weight.

Drinking water is important all year around but you need to be especially meticulous about drinking water when the weather is hot. Two thirds of your body is composed of water. This makes it the bodys most vital nutrient. To maintain balance the average person needs about 2,500 ml. (about 10 cups) per day. Of this amount probably 60% will be obtained from drinking water or beverages, 30% from moist foods and the remaining 10% will be a by product of the metabolism of various nutrients. Are eight cups enough? The fact is, how much water you need to drink each day depends on a few factors, including your age, gender, activity level, humidity and even the weather. The Institute of Medicine, which sets Dietary Reference Intakes for all nutrients, says that in general, women need around 11 cups of water a day, while men need 15.6 cups a day. Water normally enters the body through the mouth but it can be lost in a number of ways. These include obvious losses as in urine, feces and sweat as well as less obvious losses, which occur by diffusion of water through the skin (perspiration throughout the day as part of metabolism) and by evaporation of water from the lungs during breathing.

To lose weight youll need both a nutritional and exercise plan. Scientists at the University of Colorado and Brown Medical School followed more than 10,000 Americans who lost weight and kept it off for years. Only 1% kept the pounds off with exercise alone, 10% did it with diet alone, and 89% using both.

Eating stimulates your body to burn calories because the digestion process uses a lot of energy. The body needs carbohydrates, fats, protein, vitamins, minerals, fiber and water to be healthy. Without proper nutrition and exercise, optimal health cannot be attained. Carbohydrates, fats and protein supply energy (calories) necessary for work and normal body functions. Vitamins, minerals, fiber and water do not have caloric value but are still necessary for normal body functions. The average American consumes 40% fat, 30% carbohydrates and 30% proteins daily. The average diet should consist of 15% fat, 20% protein and 65% complex carbohydrates. Saturated fats should make up less than 10% of your total fat intake. Make sure you consume between 12 to 15 calories per pound of body weight daily.

Instead of drinking water to lose weight work out for 30-60 minutes every day. Walking is great for the beginner and jogging can become addictive. Youll also want to do toning exercises for each part of the body such as weight training or calisthenics.

Strengthening muscles, tendons and ligaments with resistance exercise will make you stronger, help support the skeletal system and joints. Stronger muscles, tendons and ligaments can reduce your risk of having joint problems and help existing joint problems. You should talk with your doctor before you start because depending on what the joint problem, resistance training may aggravate it.

Aerobic exercises (walking, jogging, biking or swimming continuously for 15 minutes or more) are important but muscle-strengthening exercises are just as important to have a fit body. In fact, strength-building exercises are a necessary part of an aerobic program because they help keep the bones and joints strong enough to withstand aerobic training.

The key to fat loss is planning. Make a schedule for your exercise and a menu for your nutritional needs. Dont forget to get some sleep. Sleep is one of the other areas you have to fix if you want lasting healthy weight loss. Thats another article.

If you have a fitness question or concern you would like addressed write to: Tips to be Fit, P.O. Box 53443, Philadelphia, PA 19105 or If youve missed an article of Tips to be Fit just search for Tips to be Fit.

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Tips To Be Fit: How important is water to trying to lose weight? - The Philadelphia Tribune

The Hidden Reason Why You Can’t Lose Weight, from an Expert – The Beet

Posted: October 13, 2020 at 6:56 pm

The key to understanding weight loss lies deep within your body, in the hormone insulin. Understand how it works and you will be able to conquer your inability to lose weight,explains CyrusKhambatta, Ph.D., co-author of Mastering Diabetes, The Revolutionary Method to Reverse Insulin Resistance Permanently in Type 1, Type 1.5, Type 2, Prediabetes, and Gestational Diabetes, with his co-author Robby Barbaro. The authors want to help you understand the role that insulin plays in your body, yourweight-lossjourney, and your life.

In the world of weight loss,the general perception is that it's impossible to lose weight and keep it off. As medical professionals who have treated people struggling with their weight, or have diabetes, pre-diabetes, and other metabolic disorders, we have seen it all. And the most common complaint among our patients is: "I've tried everydiet on the planet and nothing works."

Is this true? Is losing weight and keeping it off truly impossible? Why do some peoplemanage to succeed whileothers spend years yo-yo dieting, finally get frustrated, and give up? The truth is that your body weight is influenced by many physical, emotional, and mental aspects of your life.Blamingyour inability to lose weight on a single reason often results in oversimplifying a complex collection of biological processes.

When I started my career to help people with diabetes understand how to eat for excellent health, I never thought that one day I would become a weight loss coach. But helping more than 10,000 people lose weightand keep it off has given me the impetus to deep-dive into scientific research to find out the answer to a simple question:

From reading thousands of papers about weight loss, insulin resistance, diabetes, and heart disease, one thing has become abundantly clearin order to lose weight and keep it off in the long-term, its essential to understand the role that insulin plays in your body.

Truly understanding how insulin works will not only help you lose weight, it can actually save your life. The problem is that most people misunderstand the role insulin plays, and believe that it is simply a signal to tell the body that there is too much sugar present and to store it as fat. That's an oversimplification that can sabotage your best efforts. Here is the way it works:

The reason is simple: the amount of insulin that your pancreas secretes in the fasting and fed state is one of the most important determinants of your ability to lose weight now and into the future.

More importantly, understanding how to reverse insulin resistance (the underlying cause of high blood sugar present across all forms of diabetes) and become insulin sensitive is essential in understanding how to achieve your ideal body weight for the rest of your life.

In simple terms, insulin is the most anabolic hormone in your body. What this means is simple: insulin promotes more fuel storage and tissue growth than any other hormone more than testosterone, estrogen, growth hormone, and IGF-1.

When insulin is present in your blood in sufficient quantities, tissues receive a high energy signal that says this is your opportunity to uptake fuel, grow, and replicate.

In response, cells in tissues all throughout your body activate thousands of biological pathways specifically designed to uptake and store fuel, synthesize DNA, transcribe genes, manufacture protein, grow larger, and replicate.

Since insulin was first discovered in 1921, scientists have known that insulin is an essential hormone, and is critical for optimal health in all mammals. Why then, do millions of people around the world live in fear of insulin and do everything they can to minimize their insulin exposure?

Why do medical professionals and people living with diabetes point their finger at insulin and make claims that insulin will make you fat, or that insulin will increase your cholesterol, or that insulin will make you more insulin resistant? The reason is actually quite simple the biological role of insulin is one of the most misunderstood concepts in all of human biology.

(1) Insulin is absolutely necessary for life. If insulin were not present in your body, you would die in a short period of time (likely within weeks or months). Living in an insulin-deficient state for prolonged periods of time is incompatible with life.

(2) Insulin itself does not raise your risk for chronic disease. Excess insulin beyond your normal physiological level is what causes severe metabolic dysfunction, weight gain, and increases your risk for many chronic diseases over the course of time.

Both too little insulin and too much insulin increase your risk of death. However, secreting a normal amount of insulin:

(1) is required for life

(2) is required to control your blood glucose

(3) allows you to lose weight easily and sustainably, and

(4) minimizes your risk for many chronic diseases

So the key is toeat to control the amount of insulin in your body, lose weight, and keep it off.

Many health professionals will tell you to eat a low-carbohydrate diet to lose weight. While its true that low-carbohydrate diets like the Atkins Diet, the Paleo diet, the ketogenic diet, and the carnivore diet can certainly decrease the amount of insulin you secrete and help you lose weight quickly, low-carb diets can become problematic in the long-term.

Many people who eat a low-carb diet find that their appetite decreases significantly. As a result, they eat fewer calories which results in rapid weight loss. Scientists have discovered that low-carbohydrate diets are excellent rapid weight loss tools, but these low-carb diets also have a laundry list of side-effects including:

(1) They make you more insulin resistant, which dramatically increases your risk for many chronic diseases

(2) Are associated with an increased risk of heart disease and chronic kidney disease

(3) Significantly increase your risk for all-cause mortality (death from any cause)

(4) Are difficult to maintain in the long-term, often leading to rebound weight gain

Another extremely effective way to lose weight is to eat a low-fat, plant-based diet complete with as many whole fruits, starchy vegetables, legumes, and whole grains as possible.

When you do this youll lower the insulin concentration in your blood and make insulin extremely efficient in both your muscles and liver. This will decrease (but not eliminate) your insulin levels, and stimulate weight loss immediately and into the future.

As you eat more fiber-rich foods, youll likely feel satisfied with every meal, because the combination of fiber and water (known as bulk) stretches your stomach, small intestine, and large intestine, which tells your brain to slow or completely shut off your hunger signal.

Scientists have discovered that bulk is the most effective satiety signal in humans and that the amount of bulk in your food is the most important determinant of how satisfied you feel after a meal, and how likely you are to achieve your ideal body weight.

The truth is that even though low-carb diets can look attractive from the outside, successful long-term weight loss is associated with a low-fat diet, less energy-dense food, and more fiber-rich foods.

If youre only interested in rapid weight loss, then a low-carb diet can certainly get you the results youre looking for. But if you choose to eat this way, dont be surprised if the weight comes back in the future, and it makes it even harder to lose weight again, and keep it off.

If instead, youre looking to lose weight and keep it off, then eating a low-fat, plant-based, whole-food diet will help you lose weight consistently and sustainably, and virtually eliminate the risk of a yo-yo.

If you need more proof other than our experience, consider this: A meta-analysis of seventeen observational studies of more than 270,000 people concluded that low-carbohydrate diets increase mortality risk. The authors indicated that a systematic review and meta-analyses of worldwide reports suggested that low-carbohydrate diets were associated with a significantly higher risk of all-cause mortality in the long run. The authors further stated that these findings support the hypothesis that the short-term benefits of low-carbohydrate diets for weight loss are potentially irrelevant.

So knowing that your goal is to keep insulin efficient, as opposed to low, you need to eat a steady amount of carbs, preferably those that are high in fiber, to allow your body to burn carbs and fat, and not experience the yo-yo dieting phenomenon of losing fast and then gaining it back.

The plant-based approach to a low-fat diet high in whole foods is your best bet to long-term weight loss that sticks.

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The Hidden Reason Why You Can't Lose Weight, from an Expert - The Beet

Weight Loss: 12 Good Carbs That You Can Eat Guilt-Free, Every Day – NDTV

Posted: October 13, 2020 at 6:56 pm

Weight loss: Carbs are the primary source of fuel for the body

Weight loss: Carbs are often blamed for causing weight gain. However, this macronutrient is an important part of a healthy diet and you must eat foods rich in good carbs, every day. Celebrity fitness trainer Vinod Channa, in one of his recent posts on Instagram, talks about why carbs are important for you. Channa has had experience of training the likes of Shilpa Shetty Kundra, Harshvardhan Rane, Shamita Shetty and John Abraham to name a very few. He believes that for fat loss and improving exercise performance, carbs are the main source of energy.

Just like there are food sources of good fats and unhealthy, weight gain-causing fats, there are also bad carbs and good carbs. The good carbs are ones that provide you with energy and fuel. "Carbs help fuelling brain, kidneys, heart muscles and central nervous system," informs Channa.

Also read:Carbs Or Calories: What Should You Focus On For Weight Loss? Experts Reveal

Carbs are important for your body to work wholesomely. Diets that are restrictive in nature commonly recommend giving up carbs. These diets work on the principal of eating very less carbs for getting quick weight loss benefits. However, these diets often lead to cravings, mood swings and irritation. They may also lead to nutritional deficiencies and the weight lost may quickly bounce back once you resume regular eating habits.

What's more, some of the foods which give you carbs are also rich in fibre. So giving up carbs may also reduce your fibre intake, which can result in constipation and several other digestion problems.

Also read:Home Remedies For Constipation: Know How To Use Dried Figs (Anjeer) For Better Digestion

All in all carbs are downright important for you and you must eat them in balanced manner, every day. Here are some good carbs that you can bank on:

1. Chickpeas

2. Brown rice

3. Amaranth

4. Sprouts

5. Barley

6. Quinoa

7. Buckwheat

8. Lentils

9. Beans

10. Millets

11. Sweet potatoes

12. Oatmeal

Sweet potatoes are a source of healthy carbsPhoto Credit: iStock

Make sure your diet includes a diverse mix of fruits and vegetables, lentils and legumes, fatty fish, nuts and seeds, and healthy fat sources like coconut oil, ghee, mustard oil, etc. This will help you get sufficient carbs, proteins, fats and fibre.

Also read:Get More Fibre With These Dietary Changes: 5 Simple Ways You Must Try

Disclaimer: This content including advice provides generic information only. It is in no way a substitute for qualified medical opinion. Always consult a specialist or your own doctor for more information. NDTV does not claim responsibility for this information.

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Weight Loss: 12 Good Carbs That You Can Eat Guilt-Free, Every Day - NDTV

Want to maintain good health? Scrap those quick-fix diets – Times of India

Posted: October 13, 2020 at 6:56 pm

The recent death of actress Mishti Mukherjee in Bengaluru has put the focus back on diet fads, sparking a debate over the effect of their prolonged dependency on our body. While some diets assure quick results, there are those which when continued for a long period of time may pose serious health risks.Different people need different diet chartsAccording to internal medicine consultant Dr Ambanna Gowda, there is no common diet plan that can benefit everyone. Women, in particular, should customise their diet chart keeping in mind their own individual lifestyle. For instance, the diet plan for a homemaker will be different from that of a woman who goes to office, mainly because their eating habits and BMI are all different, she says, adding, Everyones body and metabolism rate are different. And a suitable diet plan can be chalked out only after doing some basic tests and consulting a nutritionist or general physician.

Avoid diet plans that promise quick resultsFad diets, clinical dietician Dr Priyanka Rohatgi says, are short lived. One must find out what works for his or her body before starting to follow a diet. Some promise a quick fix, which, of course, is difficult to attain. It would be wise to avoid magic food or combinations of different food, as well as statements that imply that a particular food can change your body chemistry. Also, any diet plans that exclude or severely restrict food groups or nutrients, such as carbohydrates, should be kept away. Diets that impose rigid rules to focus only on weight loss may be harmful. Some examples are ketogenic diet, paleolithic diet, general motor, Atkins and HCG diet.

Intermittent fasting is best avoided, says doctorOf late, many people seem to be taking interest in intermittent fasting. Health experts, however, advise against it. Dr Priyanka says, If at all someone is opting for intermittent fasting, he or she needs to follow it under supervision only for a month or two. A recent study pointed out that around 150 healthy adults had lost weight after following this regime, but they also ended up with muscle loss, which is unhealthy as it compromises the immunity and general health of a person.

Fad diets and the risks involvedCelebrities around the world have tried fad diets, and some have even faced criticism for promoting the same without properly learning about the ill effects of such diets. Heres a look at some of the most popular diets and why they were in the news for wrong reasons

PALEOLITHIC DIET OR PALEO DIET: Also known as the caveman diet, this includes lean meats, fish, fruits, vegetables, nuts and seeds. It avoids grains, legumes, refined sugar, dairy products, salt and processed food in general. Actresses like Gwyneth Paltrow, Jessica Biel and Blake Lively have endorsed this diet.Risks: Paleo diet may cause deficiency of calcium and Vitamin D, while it is also said to increase the risk of cardiovascular diseases.

KETO DIET: Ketogenic diet involves consuming less carbs and sugar, and instead depending on moderate amounts of protein and healthy fats. By following this diet, individuals are said to be able to enter ketosis, through which the body burns fats instead of carbs. Celebrities like Halle Berry and Kourtney Kardashian seem to be fond of this regime.Risks: Health experts have questioned the effects of following keto diet for a long period of time, as it may lead to low blood sugar levels, as well as an increased risk of heart diseases, kidney stones and more. The long-term effects of this diet were discussed again recently after Mishti passed away due to kidney failure following a prolonged keto diet.

ATKINS DIET: Atkins diet is a low-carb diet that involves eating meats, fatty fish and seafood, eggs, low-carb vegetables and full-fat dairy products like butter, cheese, cream and healthy fats such as coconut oil, extra virgin olive oil. Celebrities Kim Kardashian West and Rene Zellweger follow this diet.Risks: The short-term risks of following Atkins diet include weakness, nausea and constipation. Over a long time, restricting carbs may result in nutritional deficiencies in the body, which, in turn, could lead to serious health implications. Although Dr Atkins, who popularised this diet, died from a fall, his death became a hot topic, as many questioned about his health and weight at the time of his death. According to reports, Dr Atkins had a history of heart attacks and congestive heart failure, and he weighed 258 pounds (117 kilos) during the time of his death.

Want to maintain good health? Scrap those quick-fix diets - Times of India

How to lose those last few kilos the healthy way – Who

Posted: October 13, 2020 at 6:56 pm

1. Cut the alcohol

It's not rocket science most alcoholic drinks are fuelled by sugar. Alcohol is also adiuretic, which means when you drink, you're letting go of all the good liquids and water quicker, which can result in dehydration (and kind of explains the hangovers).

One of the easiest ways to cut-back on your daily calorie intake is to take a break from alcohol. Or, if you're setting the bar too high (no judgement here), try to at least make smarter drinking decisions: steer clear of high-sugar drinks and opt for soda water with spirits.

2. Rapid Loss meal replacement shakes

Rather than a restrictive diet, Rapid Loss Meal Replacement Shakesare a weight loss tool that's based on the concept of burning more calories through exercise, activity and metabolism, than you consume, in food and fluid intake.

Formulated by Accredited Food Technologists, the shakes are high in fibre and packed with protein, helping to keep you feeling fuller for longer and rule out the temptation to overeat. They are also formulated with energy-boosting Guarana extract and B Vitamins, Iron and Magnesium tohelp reduce fatigue and tiredness. Plus, they also come withVitamin C to help with the production of natural collagen for beautiful skin. (Win.)

The shakes come in six different flavours and can be used in recipes, meaning you'll never get bored of them. Rather, you'll actually love having them as a part of your diet and will achieve your weight-loss goals a whole lot faster.

Rapid Loss Meal Replacement Chocolate Shake, $27.95

Counting Chocolate and Salted Caramel among her favourite flavours, Rapid Loss customer Veronica lost 5.6 kilograms in just six weeks from using the meal replacement shakes.

"Over the six weeks I watched and took measurements, my waistline has returned," she said. "Im looking slimmer, is amazing with what and where the weight has gone from.

"Besides [losing] weight, I have noticed that my energy levels have increased; I am becoming more active, which is great to see, and another benefit of the program. Starting to rebuild my strength also."


3. Change-up your approach to exercise

If you're one of the lucky ones who loves to get physical every day, good for you. For the rest of us, squeezing in a workout each day can feel like a chore. While exercising may never be your favourite thing to do, a change in perspective could see you enjoying it a lot more.

On the night before you workout, pinpoint the exact time you are going to exercise. When you make workouts a part of your regular routine, rather than something you hope to get around to, you'll be more likely to do it.

Find a physical activity youactuallylike if you can't stand walking, look to group classes that will help to motivate and challenge you. Also remember that if you aren't having success in your chosen activity straight away, don't get down on yourself. Fitness levels develop overtime and each day is one step closer to reaching your goals.

Lastly, stop looking to exercise as a solution to weight-loss and see it for the gift it is: a regular hit of endorphins.

4. Get kitchen adventurous

FACT: good-for-you meals don't have to be boring or bland. Thanks to social media, there's now plenty of opportunities to find recipes that tick both the healthy and delicious boxes.

Not a cook? There's plenty of simple recipes that cater to beginners. Look up your meal favourites and Google substitution ingredients that will make meals lower in calories.

To kick start your weight-loss journey, try eliminating refined carbohydrates and replacing them with lower-in-calorie-but-just-as-nutritional carbohydrates from fruits and veggies. Easy dishes such as spaghetti Bolognese and homemade pizzas can be made using veggies such as zucchini and cauliflower.

Who knows? You may end up loving the kitchen!

5. Prepare for the snack attack

No matter how good our weight-loss intentions are at 9am, come 3pm, we can be feeling a lot less motivated. Rather than hit the vending machine or chocolate cabinet, rule out any temptation by preparing delicious treats and having them on standby.

Be realistic with yourself and listen to your cravings. If you are tempted by chocolate in the evenings, a standby banana won't cut it. Rapid Loss offers a bunch of tasty snack recipes that will satisfy you without ruining your diet, such aslow-calorie peanut butter protein balls, which are made withRapid Loss Chocolate Shake rather than real chocolate, making them 100 per cent guilt free.

Brought to you by Rapid Loss

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How to lose those last few kilos the healthy way - Who

Active-living passions draw family doctor… – Bothell-Kenmore Reporter

Posted: October 13, 2020 at 6:56 pm

When Dr. Jimmie Stewart finished his residency in Kansas and was ready to begin his medical practice, the Pacific Northwest quickly captured his attention. Yes, there were the professional opportunities, but what really captivated the primary care physician was the ability to stay active outside year-round, pursuing fitness and recreational pastimes like hiking and kayaking.

Today, Dr. Stewart brings those passions to his family medicine practice at the Pacific Medical Centers (PacMed) Canyon Park clinic in Bothell, where, in addition to caring for patients from newborns to seniors, he brings a special interest in sports medicine, fitness, weight loss and preventive care.

I really enjoy taking care of everyone in the family and building those long-term relationships with children, their parents and grandparents, Dr. Stewart says. It feels good to help people, and to help them find success in their goals, whether thats improving their fitness, losing weight or getting back to an activity they love.

Families that play together can stay healthy together

By building those relationships, Dr. Stewart can more easily support patients in their wellness goals, whether its disease prevention through nutrition and fitness or charting a course back to the playing field following an injury.

Dr. Stewarts accessible approach underscores how building trust with patients is key to their success, as is a practical, mindful care plan. I think its important to have a realistic approach and come up with a plan that can be maintained, such as building in rewards for success, he explains.

Similarly, improving fitness while reducing the chance of injury also benefits from a plan. After all, adds Dr. Stewart, we know that keeping moving definitely helps keep you healthy.

When the unexpected does happen, the right care is key.

I enjoy working with the patient to figure out exactly what happened and how to get them back to their activity, Dr. Stewart says. We can make the assessment, create a protocol for getting back to play safely and help address the symptoms theyre experiencing.

Numerous resources at hand

While Dr. Stewart enjoys providing hands-on care as much as possible, with a full suite of specialists, surgeons and physical therapists on the PacMed team, referrals are simple when more specialized care is required.

We have all the resources here to assess the injury and, if necessary, connect you with the experts you need to get you well, he says.

Make an appointment with Dr. Stewart online or by calling 425-412-7200. Find Dr. Stewart at PacMed Canyon Park, 1909 214th St. SE, in Bothell.

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Active-living passions draw family doctor... - Bothell-Kenmore Reporter

Temperature and air flow critical to broiler performance year-round – The Poultry Site

Posted: October 13, 2020 at 6:56 pm

The concept of hot or cold is determined by a birds perception of its environment. In reality, hot and cold relate to the rate at which heat is being lost by a bird. A bird is always losing heat to the environment around it because its deep body temperature, approximately 106o F (41o C), is greater than house air temperature. The greater the amount of heat a bird is losing, the colder it will feel.

If a bird is not losing enough of the heat it is producing, its body temperature will start to rise and it will feel hot. If a bird is losing just enough heat to maintain its body temperature with little to no effort on its part, it would be considered comfortable.

Obviously, temperature has a major impact on the rate of bird heat loss. The lower the air temperature, the greater the amount of heat a bird will lose to the air surrounding it and the cooler it will feel.

Relative humidity is another major factor that affects heat loss. As much as 60% of a birds heat loss is through the evaporation of moisture from its respiratory system. Every time a bird breathes it is removing heat from its body. This is true whether it is a day-old chick or a 50-week-old broiler breeder. A birds respiratory system is essentially a miniature evaporative cooling pad. The lower the relative humidity, the greater the amount of moisture that will evaporate from a birds respiratory system. The greater the amount of heat removed from a bird, the cooler it will feel.

So, even though you may be maintaining the recommended house temperature, you could be chilling a day-old chick if the humidity is too low (20%). Conversely, a house temperature of 65o F (18 o C) could be perceived by a market-age broiler as hot if the humidity is too high (80%).

These might be the most obvious issues that affect a birds perception of hot and cold, but there are other equally important factors.

One example is growth rate: The faster a bird is growing, the greater the amount of feed it consumes and the greater the amount of heat it will produce.

So, whether 75o F (24o C), for instance, is perceived as hot to a 4-pound bird will depend to some extent on its growth rate. A fast-growing bird, being fed a high-energy diet, may not be losing enough of the heat it is producing, possibly causing heat stress.

Conversely, a bird that is not consuming as much feed, such as a broiler breeder pullet, may feel cool at 75o F because it may be losing too much of the relatively small amount of heat it produces. This holds true for young chicks too. If a chick is consuming a lot of feed and growing quickly, the house temperature will generally need to be decreased more rapidly over the first week than for a bird that is growing slowly. This is because the fast-growing chick produces more heat and therefore requires a lower house temperature to help it feel comfortable.

Breed is another factor that can affect a birds perception of hot and cold. For instance, some breeds become fully feathered at a younger age than others. The lower the level of feather coverage at a given age, the greater the heat loss will be from a bird and the colder it will tend to feel.

Density can have a major influence on a birds perception of its thermal environment, especially toward the end of the flock. Studies have shown that the higher the density, the lower the rate of heat loss and the warmer it will feel, regardless of house temperature (see sidebar).

For instance, a temperature of 70o F (21o C) would be more appropriate for a 5-week-old bird that is soon to be processed than for one that is being grown to a weight of 8 or 9 pounds to be processed at 8 weeks of age. One is at maximum density in terms of pounds per square foot at 5 weeks of age, while the other is at a considerably lower density (30% to 50%) at the same age.

The amount of air moving over a bird also contributes to the rate at which heat is lost. In general, higher wind speeds result in greater heat removal. However, to complicate matters, the amount of heat removed depends on the difference between the birds body temperature and the air temperature. The closer the air temperature gets to the birds body temperature, the less effective the movement is at removing heat from a bird.

Studies have found that even at wind speeds of about 600 feet per minute, the amount of heat removed from a bird can be halved as house air temperature increases from 75o F (24o C) to 88o F (31o C). If the air temperature increases to near the birds body temperature of 106o F (41o C), no heat will be removed from the bird as air moves over its body, regardless of the speed of the air.

Bird age will also affect how easily heat is lost. A young birds feather coverage has a relatively low R-value, and therefore it will lose heat quicker than an older, fully feathered bird. Furthermore, a young bird has a higher surface area per pound of weight than an older bird, which further increases the rate at which heat is lost from a chick compared to a market-age bird.

A young chicks rapid heat loss is the primary reason we typically start off a flock at around 90o F (32 o C) and decrease it to 65 F (18 o C) to 70o F (21o C) as the birds reach processing age. We want to help reduce the rate of heat loss of a poorly insulated chick and increase it as it gets older and has difficulty losing the heat it needs to feel comfortable.

Unfortunately, these arent the only factors that affect rates of heat loss: Radiant heat gain or loss from poorly insulated ceilings or curtains, level of bird activity, night versus day, bedding type and depth can all have an impact, too. To make matters more complicated, all of these factors interact. As a result, determining how a bird feels with any given combination of environmental or management factors would literally require thousands of studies.

So, what is the most accurate way to determine if a bird is comfortable?

First, start off with your primary breeders recommended house-temperature guidelines. Then take time to study the general relationship between the previously mentioned factors and heat loss.

Realize that as humidity increases, a bird feels hotter. Higher growth rates will generally require lower house temperatures.

As air speed increases, a bird will feel cooler. Feather coverage as well as density will affect heat loss. Make small adjustments to the recommended house temperature based on your specific situation.

Then, most importantly, take the time to sit in your houses and observe your birds. Dont be in too much of a hurry to pick up mortalities or adjust feed and drinker lines; simply enter the house, take a 5-gallon bucket, turn it upside down and spend 10 minutes or so watching your birds.

Are they spread out? Are they bunching? How many are lightly panting? Are they too noisy? How many are eating? How many are sleeping?

It may be a cliche, but if you take the time to listen to your birds, they will tell you all you need to know.

The study illustrates the simple fact that the higher the density, the lower the rate of heat loss from a bird and the warmer it will tend to feel, regardless of house temperature. As a result, the optimal house temperature at a given age will depend to some extent on the age at which birds are being processed.

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Temperature and air flow critical to broiler performance year-round - The Poultry Site

Earlier pubertal timing predicts higher psychosexuality in adulthood – PsyPost

Posted: October 13, 2020 at 6:54 pm

New research from Penn States Behavioral Endocrinology and Evolution Lab provides evidence that pubertal timing is associated with psychosexuality in men and women. The findings have been published in the journal Psychoneuroendocrinology.

We are interested in how sex hormones influence the development of the brain and behavior, said study authors Talia Shirazi and David Puts, a PhD candidate and associate professor, respectively.

There is growing evidence that sex hormones have permanent effects on the brain and on psychological traits during least two windows in development the first is during gestation and right after birth, and the second is during puberty. Studies in laboratory animals show that testosterone exposure earlier in the pubertal window has a larger effect on male sexual behaviors than hormone exposure later on, but little is known about whether this is also the case in humans.

For their study, the researchers examined 72 men and 32 women with isolated GnRH deficiency (IGD), a rare disorder in which individuals have absent or nonfunctional gonadotropin-releasing hormone (GnRH) neurons in the hypothalamus. GnRH is a neurohormone that controls sexual maturation, the appearance of puberty, and fertility in adults.

Because individuals with IGD are unable to produce endogenous gonadal hormones, they require hormone replacement therapy (HRT) to initiate puberty and must remain on HRT across adulthood. By utilizing data on the timing of initiation of HRT, we are thus able to pinpoint the precise age at which pubertal hormone exposure began for this clinical group.

The study also included 231 healthy men and 648 healthy women, who provided estimates of when they first started experiencing pubertal changes.

The participants completed a measure of sociosexuality, which assessed attitudes, behaviors, and desires regarding casual sex, along with a general measure of sexual desire. Many participants also provided saliva samples, which were used to statistically control for variations in hormone concentrations.

The researchers found that earlier onset of puberty was associated with heightened psychosexuality.

Earlier puberty was associated with greater sexual interest in both sexes, but it was more strongly associated with interest in uncommitted sex in men and with general sexual desire in women. This pattern may reflect decreasing sensitivity of the brain to sex hormones across the pubertal time window, Shirazi and Puts told PsyPost.

Beyond having implications for our basic understanding of behavioral neuroendocrinology, our results have clinical implications. There are several cases in which doctors will medically block or induce puberty. In these cases, the top concern is usually the physical health of the adolescent. What our research suggests is that altering pubertal timing also has long-term psychological effects, the researchers explained.

The extent to which these psychological effects should be considered when creating treatment plans is up to clinicians, patients, and their families, but it is our hope that our research provides information for people to make better-informed decisions.

But, as with all research, the new findings come with some caveats.

Correlation doesnt mean causation, so we cannot be certain that earlier pubertal timing causes higher psychosexuality in adulthood. To better understand relationships between pubertal timing and adult phenotypes, we need longitudinal studies that recruit children before puberty and follow them throughout puberty and into adulthood, Shirazi and Puts explained.

If studies continue finding links between pubertal timing and adult phenotypes, an important next step will be to figure out the neurobiology underpinning these relationships. How do the neural regions and circuits responsive to hormones at puberty differ between individuals based on the timing of puberty, and can those neural differences predict differences in psychological traits? Theres a lot of exciting work to be done.

The study, Pubertal timing predicts adult psychosexuality: Evidence from typically developing adults and adults with isolated GnRH deficiency, was authored by Talia N. Shirazi, Heather Self, Khytam Dawood, Rodrigo Crdenas, Lisa L.M. Welling, Kevin A. Rosenfield, Triana L. Ortiz, Justin M. Carr, Ravikumar Balasubramanian, Angela Delaney, William Crowley, S. Marc Breedlove, and David A. Puts.

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Earlier pubertal timing predicts higher psychosexuality in adulthood - PsyPost

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