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Weight loss: I shed 6st so I could tie the knot in size 12 wedding dress of my dreams – The Sun

Posted: December 16, 2019 at 4:44 pm

EMMA Bass felt sick to her stomach as she saw a photo of herself "bursting" out of her dress at a work Christmas party.

The children's nanny, 39, had ballooned to a staggering 16 stone after scoffing biscuits and gorging on double dinners for as long as she could remember.

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And Emma, from Hoddesdon, Hertfordshire, was completely horrified when she saw just how much weight she had piled on over the years.

Determined to slim down in time for her wedding day, Emma overhauled her diet and has since shed an incredible six stone.

She tied the knot to her love of her life Russell Bass, 44, in a trim size 12 bridal gown - and is now happier than she's ever been.

Emma said: "It was something I did myself, nobody else did it for me. It was hard work, but it was a real achievement."

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Emma admits she had always struggled with her weight since childhood - and was bullied at school because of her size.

I was overweight at school and would get bullied," Emma said.

"At home, food was always there. There would be a pudding with every meal.

I did lose some weight when I was 15, but the bullies found something else to pick on, so I went back to my old ways.

As an adult, I tried different diets, but never really stuck to anything, and eventually got to 16st 3lb and was wearing a size 22."

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At that point, 5ft 4in Emma had a body mass index (BMI), used to measure a healthy weight, of 38.5 compared to the NHS recommended figure of between 18.5 to 24.9, meaning she was obese.

However, Emma, who has a son Zac, eight, and a teenage stepson, continued to gorge on huge amounts of food to deal with her emotions.

She said: "Food had always been a massive comfort to me, so I had grown used to eating on my feelings and had just been getting bigger and bigger.

"I told myself I didnt care what I looked like, but really I was feeling so rubbish about myself.

"My self-esteem was at rock bottom, so I didnt feel like it mattered what I was eating."

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Despite this, Emma soon realised the huge toll it was having on her life - especially the physical demands that came with her nannying job.

She said: "I always had bad knees and my back always hurt.

"I had quite a physical job as a nanny and found getting the children in and out of the car quite hard.

I never had any portion control and would eat a lot of carbs, like a big portion of lasagne and chips for tea

"I never had any portion control and would eat a lot of carbs, like a big portion of lasagne and chips for tea.

"I would sometimes eat two dinners, eating my main meal at work then a bowl of cereal when I got home, or the other way round.

"Id sit with a friend and wed think nothing of sharing a whole packet of biscuits between us."

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Emma's weight meant she also struggled with dating - which just made her spiral into an even deeper depression.

She added: "I went on dating apps, but that was bad for my confidence. Id look my best in the picture, but when dates meet me theyd realise Im a bigger girl and that would be it.

"Ive got a history of depression, so looking after myself hasnt always been important.

"I always found if I was having a bad patch I would turn to food for comfort and my healthy lifestyle became more of a battle."

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However, Emma's wake-up call came when she saw a picture of herself at her work Christmas party.

She continued: "I knew I was big, but the turning point came after seeing myself in a photo from a work Christmas do in December 2015.

"Id felt quite glamorous on that night. I liked the dress Id bought, so it was quite a shock when I saw the picture and realised how big I was.

"It felt like every bit of me was bursting out of the dress."

Shortly after, Emma visited the doctor for a review of her contraceptive pill - and it was there she was referred to slimming club WW.

I knew I was big, but the turning point came after seeing myself in a photo from a work Christmas do

Emma soon signed up to the group and gradually saw the pounds drop off.

"The WW system would give me control over my portion sizes," she said.

"Nothing was off limits which really helped.

"My weight loss journey has been slow its taken me three and a half years and a lot of hard work because I did it in small steps, rather than having a massive loss but its worked.

"Mine isnt a typical story really.

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"My weight came off very slowly and there were set backs, as I had some short relationships which had ended, but its still significant and I want people to know that losing weight is different for everyone, and not to give up."

By January 2017, Emma met her now-husband Russell online and the following December he proposed at the ice rink at the Natural History Museum in London.

This spurred Emma on to lose more weight - as she was eager to look her best in her wedding dress.

"The wedding was planned for that July, so for the next six months I had a massive incentive to motivate me," she said.

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"I started going to the gym and invested in a personal trainer, having previously done no exercise.

"I would go to the gym two or three times a week.

"I got a step tracker and started walking into work, becoming quite competitive about getting my steps in."

Emma added: "I bought my wedding dress in January and it was a size 16, but I should have bought a size 12, as by the time of our wedding my body shape changed so much, because of the exercise.

"The alterations cost almost as much as the dress!

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"I know a lot of brides buy a dress too small as motivation, but I didnt want that kind of pressure.

"If Id fallen over and broken my leg and not been able to exercise I would never have lost that weight."

Before the wedding, Emma enjoyed the fruits of her labour in the gym when she bought a size 14 playsuit for her hen night, which made her "feel on top of the world."

She said: "It had always been a real challenge finding things that had fitted. I would hide away in baggy clothes, but this was completely different.

Im a lot more energetic and doing things I never thought I would do now

"It was an amazing feeling wearing the playsuit, then going on to walk down the aisle in my wedding dress, knowing I was looking the best I possibly could."

Wearing her wedding dress was just one of the many memorable experiences that made Emmas weight loss feel worthwhile.

She said: I cried when I bought my first pair of size 12 shorts. And it was a monumental feeling dropping into the 10 stone bracket in March this year.

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As a child, I lost weight to stop the bullying and, as an adult, if I lost weight it would be to please someone in a relationship, but this time I really did it for me."

Emma is now a lot more active and has become a running fanatic.

She added: "Im a lot more energetic and doing things I never thought I would do now, like completing the coach to 5k running app.

If youd told me when I was a size 22 that Id be doing that and taking part in park runs I would never have believed you.

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Its really good for my son, too. There is always fruit and veg in the house, we have salad with every meal and he knows that Im doing my exercise and how important that is.

"Now Im a healthy weight, I really feel I can be a good role model to him."

For more information on WW you can visit their website here, and you can follow Emma on Instagram here.

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Weight loss: I shed 6st so I could tie the knot in size 12 wedding dress of my dreams - The Sun

Weight loss: I lost 7st after seeing my unflattering festive party pics, now I cant wait to be confident at C – The Sun

Posted: December 16, 2019 at 4:44 pm

SLIPPING into her red dress for the Christmas ball, Lauren Fidler was feeling festive.

But it wasnt until she saw a photo of herself days later that she burst into tears, realising her weight had crept up and her curves filled her size-22 outfit.

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She vowed never to spend another Christmas unhappy with her size and has since lost more than seven stone.

This Christmas Lauren, a marine biologist, will be rocking festive frocks and feeling confident.

Lauren, 22, says: Im really excited for Christmas this year; I cant wait to go to lots of parties and wear dresses that Id never have dreamed of even trying on before I lost the weight.

Lauren, from Plymouth, was always an overweight child and struggled with her size. She was bullied at secondary school, due to her size-14 frame.

She says: Since school I was always much bigger than my friends it made me so self-conscious and really affected my confidence.

I was bullied for being bigger, which made me feel awful, so I ended up being a hermit and eating more. It was such a vicious cycle.

At the age of 13, Lauren was also diagnosed with chronic fatigue syndrome (CFS) with symptoms including extreme tiredness, muscle aches, restless leg syndrome and depression.

She says: It made me miserable and the comfort eating became worse than ever.

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Sometimes Id even have three ready meals just for lunch, and that wasnt even including snacks.

I would have flare-ups all the time. They could go on for four or five weeks where I just wasnt able to leave the house.

I didnt have a social life and was always depressed and tired. I couldnt see a way to turn my life around.

In 2015, after finishing school, Lauren began studying at Plymouth University. Here, during her first year, she met her boyfriend, Will.

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But Lauren continued to gain weight during her studies, going from a size 18 to a size 22 and up to 17st 12lb.

Her weight started to affect her relationship with Will as she found herself relying on him for support with chores rather than spending quality time with each other.

She says: Me being so big was really impacting our relationship as I had no confidence. I could barely go to the shop on my own. He became more like my carer than my partner.

I hated going out and would just sit home and comfort eat all day long if I could.

It got to the point where Will ended up getting really quite worried about my health.

But when Christmas was approaching and more social events came up, Lauren decided to get in the festive spirit and get glammed up for the universitys annual Marine Biology Christmas Ball in 2016.

Choosing a slinky red dress with some elf ears for fun, she began to get excited.

She says: Id gone to that Christmas party and actually, despite being chronically shy about how big I was, I thought I looked quite good that night.

But when I saw the pictures afterwards I felt like an idiot. I looked huge.

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I tried to make a joke about being Santas not-so-little helper but deep down I hated it, I felt hideous.

It is horrible, because after a few drinks I felt so confident that night.

Lauren said she felt ashamed and cried all day, then decided she was never going to feel like that again.

A month later, in January 2017, she signed up to Slimming World aiming to retrain her brain to understand what was and wasnt healthy, and started going to the gym.

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She credits Will, now 24 and a field service engineer, as helping her to achieve her weight goal.

She says: Will really helped and even took me to the gym the first few times and would prepare my healthy meals if I felt too tired or ill.

Hes such a star, I couldnt have done it without him and hes even lost a stone himself by helping me.

Lauren has dropped six dress sizes to a size 10 and weighs 10st 9lb. She now understands where she was going wrong with her diet.

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She would add cheese to everything and would have two or three takeaways a week. She still refuses to deny herself her favourite foods, but limits them.

She says: I still love cheese so I have what I want but will just have much less or go for the lighter options.

I dont believe in starving myself or cutting anything totally out as I do enjoy my food but its just much more under control now.

I can have a bit of cheese board, but instead of eating a whole lump of cheddar and the whole box of crackers, Ill just have a few. I know my limits whereas before I could eat endlessly.

And it is not just the food I have swapped, I go to the gym at least three times a week now and do classes, PT sessions, boxing and weightlifting.

And her new body has not just helped her health, but her social life, too.

She says: Everything is different now, Ive got new hobbies, lots more friends and Im willing to give anything a try.

Its been really good for Will and I, too, as hes not having to look after me all the time and we can have a lot more fun together.

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Im not so dependent on him now. It is great.

And when it comes to festive food, Lauren has some tips for others trying to limit the calories.

She says: At first I thought Christmas would be a hard time as everyone overindulges and I was worried Id fall off the wagon but in fact Ive found it quite easy.

Referring to Slimming Worlds treat items, or Syns, she continued: Ill prepare myself a Syn-free cheesecake or some muffins and then I know I can have a treat but I dont have to feel guilty as its well within the boundaries of my diet.

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And on a daily basis I do the same, so Ive swapped big chunks of white bread for smaller slices of wholemeal and swapped oil for a lighter version.

My top tips at Christmas is to definitely not beat yourself up if you overindulge.

Lots of Christmas bits are OK to eat or can easily be made OK like not using oil or fat, removing skin and using the low-calorie oil spray.

Christmas dinner can be quite healthy too as its mainly vegetables, and turkey is a good lean meat.

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Its just the extra bits on the side you have to worry about, like shop-bought cranberry sauce. It is better to make your own.

Steering clear from cooking veg in butter makes a big difference. And staying active. We always love a long walk, all wrapped up warm.

Enjoy yourself and dont feel guilty. The journey is just as important as the end goal.

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Weight loss: I lost 7st after seeing my unflattering festive party pics, now I cant wait to be confident at C - The Sun

Hoping to get in shape for summer? Ditch the fads in favour of a diet more likely to stick – The Conversation AU

Posted: December 16, 2019 at 4:44 pm

Weight gain can creep up on us. Over the winter months we enjoy foods that create a feeling of comfort and warmth. Many of these foods tend to be higher in calories, usually from fat or added sugars.

As we enter the summer months, some of us start to think about getting in shape and how were going to look in a bathing costume.

These concerns might be met with the temptation to seek a quick fix to weight loss. But this sort of approach is likely to mean finding yourself back in the same position this time next year.

Looking past the quick fix and fad diets to longer-term solutions will improve your chance of keeping the weight off and staying healthy all year round.

Read more: Health Check: why do we crave comfort food in winter?

Extra body fat is a risk factor for developing chronic diseases including type 2 diabetes and heart disease. With two in three Australians carrying too much body fat, many of us may be well-intentioned, but not making the best choices when it comes to what we eat.

Weight loss is largely a balance of choosing the right foods and being physically active in order to tip our internal energy balance scales in the right direction.

For the most part, quick-fix diets are based on calorie restriction as a means of weight loss. They focus on different strategies to get you to eat fewer calories without having to actively think about it.

Fad diets tend to share similar characteristics, such as eating fewer varieties of foods, fasting, and replacing meals.

Read more: Five food mistakes to avoid if you're trying to lose weight

But weight loss isnt just about swapping one or two foods for a month or two; its about establishing patterns to teach our bodies new habits that can be maintained into the future.

Fad diets and quick fix options can be limited in several respects. For example, they can be difficult to stick to, or people on them can regain weight quickly after stopping the diet. In some cases, there is insufficient research around their health effects in the longer term.

Lets take a look at the way some of these characteristics feature in three popular diets.

Juicing/detoxification

Juicing or detoxification diets usually last two to 21 days and require a person to attempt a juice-focused form of fasting, often in combination with vitamin or mineral supplements in place of all meals.

People on this diet lose weight rapidly because of the extremely low calorie intake. But this is a severely restricted type of diet and particularly difficult to follow long term without a risk of nutrient deficiency.

Also, while it might hold appeal as a marketing buzzword, detoxification is not a process the body needs to go though. Our livers are efficient at detoxifying with very little help.

Read more: Trust Me, I'm An Expert: what science says about how to lose weight and whether you really need to

Intermittent fasting

An intermittent fasting diet involves a combination of fasting days and usual eating days. The fasting strategies include complete fasting (no food or drinks are consumed on fasting days) and modified fasting (20-25% of calories is consumed on fasting days).

This diet leads to weight loss due to an overall decrease in calorie intake. But its hard to stick with the fasting pattern as it results in intense hunger. Similarly, this diet can lead to binge eating on usual eating days.

But even though people are allowed to eat what they want on non-fasting days, research shows most do not over-eat.

Read more: Blood type, Pioppi, gluten-free and Mediterranean which popular diets are fads?

Overall, for people who are able to stick with intermittent fasting, we dont have enough evidence on the benefits and harms of the diet over time.

Long term energy restriction without fasting may result in the same weight outcomes and may be a better approach to continued weight management.

The paleo diet

The palaeolithic (paleo) diet was designed to reflect the foods consumed by our Stone Age ancestors before the agricultural revolution.

The paleo diet excludes processed foods and sugars. This recommendation lines up with the current evidence-based dietary recommendations. However, the paleo diet also excludes two major food groups grain and dairy foods.

While short-term weight loss might be achieved, theres no conclusive proof of benefit for weight loss and nutritional balance in the long term. People who follow the paleo diet might be at risk of nutritional deficiencies if theyre not getting any grains or dairy.

So its worth taking cues from the paleo diet in terms of limiting processed foods and sugars. But if youre thinking of adopting the diet in its entirety, it would be important to seek support from a health professional to ensure youre not missing out on essential nutrients.

So how can you tell if a diet is likely to lead to long term weight loss success? Here are some questions to ask:

does it incorporate foods from across the five food groups?

is it flexible and practical?

can the foods be easily bought at the supermarket?

If the answer to these three questions is yes, youre likely on to a good one. But if youre getting at least one no, you might want to think carefully about whether the diet is the right choice for sustained weight loss.

Read more: Four simple food choices that help you lose weight and stay healthy

Of course, seeing results from a diet also depends on your level of commitment. While it may be easier to stay committed in the shorter term, if you want to keep the weight off year round, its important to make checking in with your food choices part of your ongoing routine.

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Hoping to get in shape for summer? Ditch the fads in favour of a diet more likely to stick - The Conversation AU

Maintaining lost weight will help you to achieve ideal weight – Gulf News

Posted: December 16, 2019 at 4:44 pm

Image Credit: ANI

Busan [South Korea]: A medical professor has said that maintaining lost weight is more important than losing more for achieving the ideal body weight.

"A lot of communities have recognised obesity as a chronic disease. This is because even if patients lose weight, if you wait long enough, everyone puts their weight back on, with only a handful of exceptions," said Prof Arya Sharma of the University of Alberta at a symposium during the International Diabetes Federation Conference 2019 here.

He also said that all the people including patients and physicians believe that controlling obesity is a simple task and is about energy balance on controlling calories, Korea Biomedical Review reported.

"We can control calorie intake by eating less and outtake by doing more exercise. So we believe that it will be easy to achieve a certain balance for weight loss. Therefore, in theory, this is not so difficult," Sharma was quoted as saying.

"However, the problem is that there is a black box between controlling the intake and outtake of calories that people neglect," he said.

The professor outlined that black box is a complicated, sophisticated, redundant and effective physiological system designed for one particular purpose in order to defend an individual's body from the weight loss.

"Unfortunately, when we try to lose weight with any method, the body's system is going to work against the person trying to lose weight. Adaptations to weight loss include hormonal changes, increase in appetite, decrease in metabolic rate, and thermogenesis activity," said Prof Sharma.

"I am only interested in what the best way is to keep the weight loss and not how to lose weight. The first thing we have to acknowledge is an obesity treatment that a patient can stay on forever or obesity management that only goes on for only a certain period is not a treatment for obesity," he added.

The professor listed methods used by hospitals to treat obesity like behavioural modifications such as dieting and exercise and surgical methods.

"Behavior modification, such as controlling what a person eats or exercises, normally helps patients lose 3 to 5 per cent of their weight. The problem is that the lost weight will come back if the person stops their behavioural modification," said Prof Sharma.

"Surgery is the best way to lose weight as it can cut a person's weight by 20 to 30 percent," he added.

However, Prof Sharma asserted that surgery is not an ultimate and permanent solution to treat obesity.

"As an example, there are about 1.5 million people who are qualified for surgery. Canada conducts 100,000 surgeries a year. To give all the patients surgery, it would take 150 years," he said.

"Therefore, the problem with surgery is not that it does not work or effectiveness. The problem is that it is not scalable to the size of the obesity population," added the professor.

Prof Sharma said that the first step to be taken is acknowledging that obesity is not something that can be cured but it is a chronic disease that needs good management.

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Maintaining lost weight will help you to achieve ideal weight - Gulf News

Jacqueline Jossa reveals she lost a stone on Im A Celeb but says shes sad it wasnt more – The Sun

Posted: December 16, 2019 at 4:44 pm

I'M A Celebrity winner Jacqueline Jossa has revealed she's lost a stone on the reality show - yet wishes it was much more.

The mum-of-two was crowned champion of the ITV reality series, famed for dishing out scant portions of rice and beans to campmates, last Sunday.

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Jacqueline told Monday's Lorraine of her impressive weight loss following a three weeks in camp.

Yet she admitted because she and her co-stars tackled the critter-filled challenges so well, they actually ate hearty meals, with two portions of rice a day.

Host Lorraine Kelly praised the actress' glowing look and compared it to a healthy appearance gained from a health spa.

Jacqueline confirmed her one-stone weight loss as she gushed over the "jungle diet" saying: "It (the weight loss amount) was the first thing I asked when I came out.

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"I was hoping for more.

"But we ate really well, sometimes there was so much food."

It was her first interview since leaving camp last Sunday, and she also opened up on husband Dan Osborne's love rat behaviour.

The Sun was first to reveal how the star's campmate, Myles Stephenson, had told her he believed Dan had cheated with Gabby Allen during a heartbreaking chat in camp.

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Model Chloe Ayling then confirmed the former TOWIE hunk's threesome with her and Natalie Nunn during a boozy night out last year, with Jacq forced to come face to face with the claims on her exit from the ITV show.

Addressing the state of their marriage, she confirmed they were OK and said: "Yes, of course."

Confronting the love rat claims head on, she added: "

"The thing is, it's really funny, because we've been going through it (the cheating claims) for two years.

"This isn't new for me.

"All this stuff that I knew about is not new news to me.

"It got brought up again because of Myles but at the same time, I was glad it made me think about it, I didn't have a choice but to think about it... but it helped me."

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She added: "To be honest, I want to hit a restart button.

"It's been two years of me basically giving him hell and it's not like he's got away lightly at all.

"He knows he's done wrong, he knows he's done a lot wrong. There's some stuff that's absolutely not true that is, like, honestly, being done with legal so I can't even talk about it."

She then admitted she would "never say never" to a return to EastEnders, the soap that made her famous.

Got a story? email digishowbiz@the-sun.co.uk or call us direct on 02077824220.

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Jacqueline Jossa reveals she lost a stone on Im A Celeb but says shes sad it wasnt more - The Sun

Why Russian Military Expenditure Is Much Higher Than Commonly Understood (As Is China’s) – War on the Rocks

Posted: December 16, 2019 at 4:43 pm

Greshams Law states that bad money drives out good money, but anyone who has spent time around Washington, D.C., knows that this law can safely be applied to information too bad information tends to drive out good information. Such is the case with Americas assessments of other countries military and economic power. Defense spending is one of the most commonly used measures for gauging a countrys potential military power, setting expectations of what the military balance might look like in the future. It helps give us a sense of how much of a states economic power is being converted into military power. Well, in theory it should, if we knew how to measure it right, but comparing defense spending across countries is a complicated task. As a consequence, the United States doesnt really know where its military expenditure stands in relation to that of its principal adversaries, what kind of military capability theyre getting for their money, and whether the balance of power is likely to improve or worsen over time.

Policymakers are barraged by a daily stream of think tank reports, academic writing, and media stories competing for their perceptions. For example, by cherry-picking a few gross measures, including military expenditure, a recent RAND report caricatured Russia as a weakling rogue state. Major newspapers generate erroneous headlines: many ran stories asserting that in 2017 Russian defense spending declined by a fifth . In our experience, both in Washington and London, decision-makers have little time to investigate or read and tend to believe many of the headlines they come across. Indeed, rarely does a discussion take place on Russia or China without a series of assumptions being voiced based on questionable assessments of relative power when it comes to GDP, defense spending, or demographics.

Of course, a necessary precursor to finding measures that matter is knowing how to measure in the first place. This is a challenge we hope to briefly take up here. It is hardly an academic question. Strategic implications abound for Americas pursuit of a favorable regional military balance in Europe and decisive military advantages over its adversaries. In our view, despite its tremendous size, U.S. defense spending does not actually dwarf that of the rest of the world. This also raises some uncomfortable questions about the ability of the United States to attain deterrence by denial against competing revisionist powers. The disparity is especially evident when looking at the case of Russian military expenditure, which is much larger than it appears, though a fair assessment of Chinese defense spending would also yield pessimistic expectations about the future balance of military power.

Why Russia Gets More Bang for the Ruble

Based on the annual average dollar-to-ruble exchange rates, Russia is typically depicted as spending in the region of $60 billion per year on its military. This is roughly in line with the defense spending of medium-sized powers like the United Kingdom and France. However, anybody familiar with Russias military modernization program over the past decade will see the illogic: how can a military budget the size of the United Kingdoms be used to maintain over a million personnel while simultaneously procuring vast quantities of capable military equipment?

Russian procurement dwarfs that of most European powers combined. Beyond delivering large quantities of weaponry for todays forces, Russias scientists and research institutes are far along in development of hypersonic weapons, such as Tsirkon and Avangard, along with next-generation air defense systems like S-500. This volume of procurement and research and development should not be possible with a military budget ostensibly the same size as the United Kingdoms. When theory checks in with practice, the problem with the approaches that return such answers is plain for anyone to see.

The reason for this apparent contradiction is that the use of market exchange rates grossly understates the real volume of Russian military expenditure (and that of other countries with smaller per-capita incomes, like China). Instead, any analysis of comparative military expenditure should be based on the use of purchasing power parity (PPP) exchange rates rather than market exchange rates. This alternative method takes differences in costs between countries into account. As we demonstrate, despite some shortcomings, PPP is a much more methodologically robust and defensible method of comparing defense spending across countries than the method of comparing spending using the market exchange rates that are commonly used by think tanks and academics. Using PPP, one finds that Russias effective military expenditure actually ranged between $150 billion and $180 billion annually over the last five years. That figure is conservative; taking into account hidden or obfuscated military expenditure, Russia may well come in at around $200 billion.

To put it simply, calculating Russian military expenditure based on purchasing power means that the United States spends only about four times more than Russia on defense, rather than ten times more when using market exchange rates. But this remains a crude comparison. The gap is even narrower when one digs into the differences in how this money is spent. At nearly 50 percent of federal budget spending on national defense, a large proportion of the Russian defense budget goes to procurement and research and development. By comparison, in other countries with large defense budgets, procurement spending tends to be much lower: in India, the United States, and the United Kingdom, spending is at about 2025 percent.

Unlike some other large military spenders for example, Saudi Arabia and India Russia also produces most of its weaponry itself and does not buy its equipment from countries with higher costs. This means that effective Russian military expenditure is much larger given that a ruble spent at home buys considerably more than a dollar spent abroad. And, despite Russias largely stagnant economy, this higher level of spending has proven far more durable than media narratives have suggested.

Perhaps most importantly, the more methodologically sound approach to comparing defense spending based on PPP illustrates that the gap between U.S. expenditure on the one hand and that of Russia and China on the other has closed dramatically over the past 15 years. Today, when taken together, spending by Russia and China is roughly equal to U.S. defense expenditure, with Russia representing a much larger share than previously recognized.

Figure 1: Russian military expenditure as a share of U.S expenditure (percent), 20052018 (Richard Connolly)

Getting Defense Comparisons Right

Much of this confusion over the relative scale of Russian military expenditure is explained by differences in how analysts choose to measure military expenditure. When U.S. dollars calculated at market exchange rates are used to measure military expenditure across countries, the data can fluctuate wildly over time, more often than not due to changes in relative exchange rates rather than because of any changes in a given countrys military expenditure. This was vividly illustrated in 20142015 when the ruble depreciated sharply vis--vis the dollar, largely due to collapse in the global price of oil. Russian military expenditure, calculated at market exchange rates, was presented as having declined, even if in ruble terms, military expenditure was in fact growing briskly.

But exchange rate volatility is hardly the main reason why market exchange rates should not be used to measure military expenditure in Russia, China, or any other country. This is because converting military expenditure measured in national currencies to a common currency usually the U.S. dollar at market exchange rates conceals important differences in purchasing power across countries. Many goods and services have different relative prices within a country, with non-traded goods and services being relatively less expensive in poorer countries. This can result in military expenditure being drastically understated in countries with lower income levels, and correspondingly lower costs, than the United States.

Comparing defense expenditures using market exchange rate methodologies results in a parade of erroneous figures, which can be observed in annual think tank assessments, such as those made by the Stockholm International Peace Research Institute (SIPRI) or the International Institute for Strategic Studies flagship publication The Military Balance. The problem was best illustrated earlier this spring when SIPRI announced that Russian defense spending in 2018 had fallen behind Saudi Arabia and France to sixth in the world at $61.4 billion. Similarly, a chapter in The Military Balance comparing defense expenditure shows Russian expenditure to be a paltry $45 billion based on constant 2010 market exchange rates, less than that of the United Kingdom. These of course are remarkable assertions. One need not be a Russian military analyst to have a general appreciation for the fact that the Russian armed forces, including conventional and nuclear components, are vastly larger in size, greater in fielded capability, and in a higher state of readiness than those of France or the United Kingdom.

The most appropriate method for taking differences in relative costs across countries into account is, therefore, to use a PPP exchange rate. Today the International Monetary Fund calculates an implied PPP exchange rate of 23.4 rubles to the dollar. Given that the actual market exchange rate is 65 rubles to the dollar, this would suggest that the value of economic activity in Russia is over two and a half times larger than implied by the prevailing market exchange rate.

An equally important problem is how one compares GDP and relative living standards. Russias economy, which may seem to be closer to the size of South Koreas based on simplistic conversions at current market exchange rates, is more accurately reflected as the sixth largest economy in the world. This is because while market exchange rates are appropriate for measuring the value of internationally traded goods, PPP rates should be used when measuring non-traded goods and services. It is precisely these non-traded goods and services that tend to dominate military expenditure in countries like Russia that have sizeable and largely autarkic defense industries.

A Closer Look at Russian Defense Spending

In a recently published research paper sponsored by CNA, Russian military expenditure is calculated using PPP exchange rates that account for differences in the cost of inputs in Russian rubles. The use of purchasing powerbased estimates reveals not only that the level of Russian military expenditure is considerably higher than market exchange ratebased estimates suggest, but that this level has been much higher than commonly estimated since the 1990s.

Second, PPP-based estimates show that the rate of growth of Russian military expenditure was slower than suggested by market exchange ratebased estimates.

Third, Russias rate of growth in military expenditure since 2005 was also lower than that of other powers, such as China and India. This is partially due to the fact that Russia started from a higher base, but it also reflects the fact that China, India, Saudi Arabia, and many other non-Western powers have been engaged in a robust expansion of military spending.

Fourth, after adjusting PPP-based estimates of total military expenditure for imported military equipment, Russia has held a steady position as the worlds fourth largest military spender, behind the United States, China, and India.

As a middle-income country with lower costs, Russia spends much less maintaining its military than Western states, with about a third of its force made up of conscripts. Even if a conscript force performs worse, on average, than an all-volunteer force, conscripts can readily achieve a states military objectives because military operations are performed by specific, operationally assigned forces in defined geographic areas, not by notional forces logged in Excel spreadsheets of nationwide capability. Russias 2014 Crimea operation and 2015 intervention in Syria illustrate this point. As a result, the Russian General Staff gets a lot more capability out of its military expenditure than many other higher-cost militaries. While some countries like India may effectively spend more on paper based on PPP, the reality is that the Russian defense budget over time allows Moscow to wield a much bigger and pointier stick.

Russias state armament program has been hampered by two factors: a messy divorce with Ukraines defense sector and the loss of access to certain enabling technologies imported from the West. This led to major delays in several sectors and costly efforts at import substitutions, chiefly of components from Ukraine. However, this has over time made the Russian military industrial complex much more self-sufficient and even less dependent on imports than it was before sanctions were imposed, making PPP even more useful for measuring the true level of Russian defense spending. Furthermore, the Russian state has made sure that the defense sector is on a diet in terms of the profits it is allowed to make from state defense orders. While this led to a debt bubble within the Russian defense industry, it also suggests that the state is able to get more output from the defense sector relative to other sectors of the economy.

Although the level of Russian defense spending is higher than many previously thought, it is also true that it is declining as a share of GDP. The Russian government has chosen to let defense expenditure plateau for two reasons: first, because a large amount of equipment was successfully procured between 2011 and 2016, resulting in significant modernization of a previously aging force; and second, to avoid the sort of runaway defense spending that contributed to the Soviet Unions economic ruin. But this slowdown in the growth of defense spending should not be confused with slashing defense spending to levels that might drastically reduce Russias military capability. There is no evidence that such steep reductions are taking place. Instead, Russia is charting a middle course, not killing itself with unsustainable Soviet-style spending on defense, but equally avoiding painful reductions in order to meet the reformists demands.

Better Data for Better Strategy

During the Cold War, estimating Soviet defense spending proved one of the most hotly contested subjects within the U.S. defense community because it was an essential input into U.S. strategy toward a superpower adversary. Differing estimates of Soviet expenditure were produced by the CIA, which based its estimates on a wealth of unclassified and classified material, and the analysts located outside the intelligence community who relied on open-source material. As the Soviet economy stagnated in the 1970s and 1980s, debates over the ability of the Soviet economy to support the burden of the countrys vast military expenditure intensified.

This conversation is no less important today. The strategy community needs better measures and a smarter conversation on military expenditure. Overestimating or underestimating adversaries can lead to the misallocation of scarce resources or bad strategy. President John F. Kennedy and President Ronald Reagan both entered office mistakenly believing the United States was falling behind its Soviet adversary the opposite was true. Perhaps more dangerously, relying on simple but often distorted measures of relative capabilities raises the prospect of U.S. policymakers, like their British counterparts a century before them, failing to appreciate the erosion in their own countrys military power.

It is certainly possible to be better at assessing Russias military expenditure than it was 30 years ago. Although it is true that the Russian defense budget has become increasingly opaque in recent years, America has much better information today on the state of the Russian economy and its defense spending than it did when trying to assess the Soviet Unions capabilities.

Unfortunately, greater information has not translated into better analysis or more informed discourse among policymakers and academics alike on the real balance of power between the United States and its supposed competitors. Measuring military power is fraught with difficulty because it can be so context-driven and scenario-based. But if Russian defense spending is much larger than meets the eye, it suggests that the United States will struggle to maintain a favorable balance of power over time given increased pressure from China. The U.S. defense budget is not as vastly superior as it seems, and given the numerous contingencies Washington faces, U.S. military expenditure by itself will not naturally confer the ability to deter Russia in Europe. Simultaneous pursuit of deterrence by denial against both countries near their borders, seeking to prevent so-called faits accomplis via direct defense, is likely to prove an unaffordable and unrealistic strategy for the United States.

Meanwhile, those interested in the structural distribution of power, particularly realists, need to look again at their arguments, which bend towards the conventional wisdom that Russia is a tiny economy in decline. A fixation on China in strategist circles overlooks the simple fact that while Russia is certainly not going to be the worlds next superpower, it remains one of the largest economies and has a defense budget sufficient to maintain a military capable of challenging the United States conventionally. Beyond military expenditure, many of the other parameters used to set expectations of a countrys rise or decline, such as demographics, require greater scrutiny as they are probably based on equally questionable data. The truth is that at times defense economists are decidedly lazy in how they measure power, compare key national indicators, and form their expectations about the future balance. There is also a tendency to assume that rise and decline are secular trends, i.e., that China will continue rising as Russia declines. The historical track record of these two powers suggests otherwise.

Russian military expenditure, and as a consequence the potential for Russia to sustain its military power, is much more durable and less prone to fluctuations than it might appear. The implication is that even at its current anemic rate of economic growth, Russia is likely to be able to sustain a considerable level of military expenditure, posing an enduring challenge to the United States for the foreseeable decades. While ours is an exploratory analysis, it suggests that Russian defense spending is not prone to wild swings, nor has it been dramatically affected by changes in oil prices or U.S. sanctions. Given the disparity in national budget allocations, even as European allies increase their defense spending, Moscow is not going to struggle in keeping pace.

Michael Kofmanis director and senior research scientist at CNA Corporation and a fellow at the Wilson Centers Kennan Institute. Previously he served as program manager at the National Defense University. The views expressed here are his own.

Richard Connolly is director of the Centre for Russian, European, and Eurasian Studies at the University of Birmingham and senior lecturer in political economy. His research and teaching are principally concerned with the political economy of Russia and Eurasia.

Image: Kremlin

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Why Russian Military Expenditure Is Much Higher Than Commonly Understood (As Is China's) - War on the Rocks

Discovery could help find weight loss treatment for humans – Stock Daily Dish

Posted: December 16, 2019 at 4:43 pm

Could experts be close to finding the ultimate weight loss treatment? Scientists find molecule that inhibits fruit flies from overeating

Researchers are one-step closer to finding the ultimate weight loss treatment a signal in the human body that stops us from overeating.

The team has identified a molecule sent by fat cells to the fly brain when its energy stores were sufficient and inhibited the insects feeding.

Because fruit flies replicate many of the feeding-related regulatory mechanisms and genes found in humans, they make a good model for the search for such an inhibitory signal.

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PTP, a protein-like molecule, is released by fat bodies when a fly is feeding and travels to the brain.

Once it reaches the brain, PTP transforms into an enzyme cofactor called tetrahydrobiopterin (BH4), which neurons use to produce a neuropeptide a molecule that regulates feeding.

Found when there was a loss of BH4 in neurons, NPF was released more frequently and feeding increased.

On the other hand, increasing BH4 in neurons reduced NPF release and decreased feeding.

In the end, the team concluded that BH4 was a key player in suppressing a flys appetite.

The discovery was made by Walton Jones and his colleagues at the Korea Advanced Institute of Science and Technology.

Our study indicates fat tissue sends a molecular signal to the fly brain to regulate feeding behavior, said Jones.

Further studies will be needed to determine if a similar system acts in mammals, and if so, whether it can be safely manipulated to help achieve weight loss, or gain, in people.

Fat is the primary long-term energy storage molecule in animals, and the control of fat levels is critical for survival.

In mammals, the hormone leptin induces eating in response to fat loss, but so far, no corresponding signal has been identified, either in mammals or any other animal, that inhibits eating in response to fat gain.

During experiments, Jones and his team focused on short non-coding RNAs or microRNAs, which are well-known inhibitors of gene expression.

They first identified MicroRNAs, because this affects the flys feeding behavior when it is overexpressed in fat tissue.

And team also looked for genes that target those microRNAs.

The team discovered a microRNA called miR-iab-4 increased feeding in fruit flies by more than 27% and a target gene called purple, which was expressed in fat bodies.

They also found that when the target gene was reduced, the flies began to eat more suggesting purples function is to inhibit their appetite.

Purple is one of two fat-body enzymes that make up PTP, which is released by fat bodies when a fly is feeding and travels to the brain.

Once it reaches the brain, PTP is transformed into an enzyme cofactor called tetrahydrobiopterin (BH4), which neurons use to produce a neuropeptide a small protein-like molecule that regulates feeding.

What the team discovered was, when purple was removed in the fat body or there was a loss of BH4 in neurons, NPF was released more frequently and feeding increased.

On the other hand, increasing BH4 in neurons reduced NPF release and decreased feeding.

It was also discovered that feeding flies a low-calorie diet reduced expression of the fat body enzymes that control BH4 production and increased feeding.

In the end, the team concluded that BH4 was a key player in suppressing a flys appetite.

And the PTP released from fat bodies tells its brain that it has stored enough energy and can stop eating.

In the end, the team concluded that BH4 was a key player in suppressing a flys appetite.

And the PTP released from fat bodies tells its brain that it has stored enough energy and can stop eating.

Although these findings can only be related to flies, the team believes the identification of this appetite-suppression mechanism will surely spur research into related pathways in humans.

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Discovery could help find weight loss treatment for humans - Stock Daily Dish

Trying To Lose Weight But Can’t? Drink This Cinnamon Tea At Night For Quick Results – NDTV Food

Posted: December 16, 2019 at 4:42 pm

Cinnamon tea, with its high nutrient profile, may help with weight loss.

Highlights

Holidays and festivals equate to mindless eating and uninvited weight gain. With the merry festive vibe all around us, it can get difficult to stick to our routine of eating healthy foods and working out every day. Thankfully, there are some ways out that can help you not break out of your clothes, at least. Drinking cinnamon tea at bedtime may avoid excessive weight gain and may also help in losing some. Even if you are busy with the Christmas or New Year celebrations, or are marking the end of the year by holidaying, adapt this healthy ritual that will not throw your diet completely off the track.

We all love cinnamon in our curries and smoothies, but cinnamon tea is something you might have never really tried before. But don't worry; the bitter-sweet spice in its tea form will be just as pleasing to your taste buds.

Cinnamon tea, with its high nutrient profile, may boost your metabolism and keep your cholesterol level and blood sugar level in check. Its anti-inflammatory properties avoid bloating of belly. The spice is also known to aid digestion of foods that can contribute in losing extra calories.

Bengaluru-based nutritionist Dr Anju Sood says, "Cinnamon can boost the metabolic rate of the body. Often times, when a person's insulin become resistant, sugar doesn't get metabolised and it gets converted into fat. Cinnamon can help stimulate insulin and metabolise sugar from the foods ingested.

(Also Read:Consume These 3 Drinks Just Before Bedtime To Lose Weight Fast!)

Cinnamon is a spice that can help with faster weight loss.

There are a number of recipes for cinnamon tea that you can experiment with. The following recipe is most commonly used and suits all kinds of taste preferences. So we suggest, get your taste buds used to cinnamon tea with this basic concoction.

Ingredients:

1 cup water

1 teaspoon cinnamon powder

1 teaspoon honey

1/4 teaspoon black pepper powder

1 teaspoon lemon juice

Method:

Boil the water in. In a cup, add cinnamon powder, black pepper powder, honey and lemon juice, and mix well.

When the water is boiled, pour it over the cinnamon, honey and lemon mixture and give it all a nice stir. Pass the drink through a sieve and drink it warm.

Note: You can also use cinnamon sticks in place of cinnamon powder. In this case, boil half inch cinnamon stick along with the water.

(Also Read:This Apple-Ginger Tea May Help Speed Up Fat Burning Process)

It is said that drinking cinnamon tea at night before going to bed helps relax tired muscles, build immunity, boost metabolism and aid digestion of foods eaten throughout the day all this while you are sleeping peacefully! Try having cinnamon tea in your weight loss journey to a healthy, new you.

About Neha GroverLove for reading roused her writing instincts. Neha is guilty of having a deep-set fixation with anything caffeinated. When she is not pouring out her nest of thoughts onto the screen, you can see her reading while sipping on coffee.

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Trying To Lose Weight But Can't? Drink This Cinnamon Tea At Night For Quick Results - NDTV Food

The biggest health and wellness trends of 2019, from veganism to keto diets – USA TODAY

Posted: December 16, 2019 at 4:42 pm

This paleo, vegan mashup is the latest trendy diet sweeping the nation. Here's how it works. USA TODAY

As 2019 comes to a close, we're taking a look back at the biggest health and wellness trends this year.

From certain diets to specialized products, the year has brought a variety of buzzy wellness trends.

Not only headlines have held the names of these wellness trends, celebrity social media posts have also promoted certain diets.

The keto diet, for example, has gotten praise from"Jersey Shore" star Vinny Guadagnino, which he credits for losing 50 pounds. And although they never directly referenceketo,Khloe Kardashian andVanessa Hudgens both credit their weight loss to a high fat, low carb diet.

We've rounded up some of the biggest headline-making trends, in no particular order:

Though vegan diets started creeping into the mainstream in the last couple of years, 2019 saw the biggest increase in vegan hype and headlines.

From plant-based fast food optionsbecoming available across the country, like Burger King's Impossible Whopper, to articles on how to vegan-ize your Thanksgiving, this year has brought veganism to the forefront.

And it's not only fast food other industries are taking note too.

In September, Walt Disney Worldannounced that it will begin offering hundreds of plant-based options for its park-goers at all of its major quick and table service restaurants. Vegan options are also coming to Disneyland in spring 2020.

Celebrities speaking up about veganism has also been prevalent this year, fromJaden Smith's ups and downs with the dietto pop newcomer Billie Eilish slamming Lady Gaga's meat dress.

Vegan food at Disney World, Disneyland: When are the hundreds of vegan options coming?

Vegan appetizers: How to build a vegan cheese board

Though the ketogenic diethas been around for a while, it was everywhere in 2019, from keto movie theater snacks to celebrity endorsements.

In the diet, carbs are ditched to make room for high-quality fats and proteins. After several days of strict adherence, the body pushes through a period of lethargy to arrive at ketosis. In this highly efficient metabolic state, you burn stored fat for fuel and those stubborn love handles finally fade away.

To enter ketosis, dieters need to be eating fewer than 50 grams of carbs a day for a few days while maintaining a diet that's high in fat.

Some celebrity endorsements include Vanessa Hudgens plugging the "perfect keto snack!!," on her Instagram April, which was aSlim Fast keto peanut butter cup.

Alicia Vikander's trainer says she got her "Tomb Raider" physique from seven months of hard training and adhering to the keto diet.

More: 9 celebrities who credit popular diets for their figures

Keto dessert recipe: How to make pumpkin spice churros

Cannabidiol, the popular hemp plant derivative marketed as a cure-all for just about any condition, has only been approved by federal regulators to treat some rare forms of epilepsy, but its popularityquickly grew in 2019.

In April 2019, there were 6.4 million CBD Google searches, according to research in the peer-reviewed JAMA Network Open.

CBD,a non-psychoactive that shouldn't contain the"high" producing THC chemical,has poppedup on shelves across the country in oil, extract, vaporized liquid and capsule form.

The product, which as found its way into natural medicine, cosmetics and even food has caused some issues, however, due to confusion surrounding its legality.

Pet owners, beware: What to know before giving your pets CBD

'Everyone have a puff': Kim Kardashian's chill baby shower included CBD and meditation

Forget soy and almond milk, 2019 was all about oat milk for a go-tonon-dairy alternative.

Oat milk gained popularitythanks in part to the U.S. arrival of Swedish company Oatly. The company, which was formed in the early 90s,brought its oat drink to the statesstarting at Intelligentsia coffee shops last year.

Nowthe gluten-free and sugar-free product is available in upwards of 2,200 coffee shops and 1,000 grocery stores across the countryfrom Seattle to Northwest Arkansas and Brooklyn, says Oatly's general manager Mike Messersmith.

In addition to a milk-change up for yourcereal and lattes, oat milk is also coming in the form of yogurt soon.

Earlier this year, Danone North America, which sells Dannon yogurt, announced a line of oat-milk yogurt alternatives under its Silk brand.

Sorry, soy and almond: Why oat milk is the new 'it' milk alternative

A cross betweenpaleo and vegan diets, the Pegan diet was originally written about on functional medicine doctor Mark Hyman's blog in 2014. The doctor's buzzworthy brainchild caught on to the mainstream in 2019, however, withPinterest reporting a 337% increase in people searching for the term as of October.

"While Pegan involves leaving out certain foods like refined sugar and flour, conventionally raised animal products and chemical additives its so much more focused on what we can eat for optimal health," Hyman explained to USA TODAY partnerMakeItGrateful.com.

He continued, "Eating this way means you dont have to count calories because when you eat the whole, nutrient-dense foods, youre naturally satiated."

Most people are aware of fasting for religious reasons, but 2019 brought a whole new meaning to the practice when paired with the word "intermittent."

The trendy dieting advice suggestalternating between certain periods of eating and not eating. The methodhas been used as a way to lose weight and for other benefits. A study from The National Institute on Aging last year suggests that intermittent fasting could be the key to longevity.

Food fasting isn't the only kind to pop up this year, either.

Dopamine fasting has become a mindfulness practice that has taken off at the end of the year, about a year after Youtuber Improvement Pill published a video where he perhaps coined the term while describing his routine meant to Get Your Life Back Together, as the video title says.

The term has a different definition for everyone, but for American Authors musician Dave Rublinit means making a concerted effort, in a set amount of time, to avoid social media and TV.

Contributing:Jennifer Mattson, MakeItGrateful.com; Ryan W. Miller, Marina Pitofsky, Carly Mallenbaum, Brad Japhe, USA TODAY

More: Jillian Michaels dishes out new diet advice: Fast for 12 hours and eat only one snack a day

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I’m Making Small, Healthy Changes in 2020 by Following This One Simple Rule – msnNOW

Posted: December 16, 2019 at 4:42 pm

Getty / filadendron I'm Making Small, Healthy Changes in 2020 by Following This One Simple Rule

Every year, millions of Americans set out to tackle their resolutions. Losing weight often tops the list, but by February, our willpower begins to fade, and suddenly, it isn't so hard to find an open machine at the gym. Most of us abandon our resolutions before they're accomplished, myself included.

But this year, I'm doing things differently. Instead of panicking and overcorrecting on all of my perceived shortcomings, I'm setting small, attainable goals. If you're like me, you want to go all in on resolutions. I equate it to spring cleaning: when the urge to do it hits, you want to fix up everything. You start strong, but by the end, you're brushing dust under the rug and piling junk into closets. The same goes for resolutions. We've heard that real weight loss doesn't happen fast, that meditation takes practice, and that overexerting ourselves when starting a new fitness routine will backfire - yet I'll admit I've made these mistakes and more in the name of tackling my resolutions. So, this year, I'm setting two larger goals and breaking them down into mini and micro goals I can accomplish without burning out. I'm also not labeling my resolutions in a way that causes me guilt or shame.

This year, my goals involve my weight and my writing - two emotionally triggering words. I have insulin-resistant PCOS, and for my health, I need to lose about 30 pounds. If you've ever been in the same boat, you know how scary that number can sound. I also have a daunting goal to finish a novel before I turn 30 (I'm 28 now). Both of those resolutions sound stressful when written as "lose 30 pounds" or "write the great American novel." I know I'll end up feeling overwhelmed and defeated if I frame them in that way. So instead, I'm making it my goal to "run a race for charity that's longer than a 5K" and "finish a (very) rough draft of the shortest acceptable novel." Neither of those goals sound as scary to me, and they trick me into remembering that I can definitely do this.

Under those big goals, I have mini goals. To prepare for the charity race, I plan to run longer and longer races every three months. I'll start with running just one mile, then maybe a 5K, and ultimately I'd love to run a half-marathon in October. Sure, 13 miles sounds like a lot, but one mile per month doesn't. My micro goal for this? Just run every day. It doesn't matter if it's 10 minutes or an hour. By next January, I'll bet I'll have lost weight, too, without the feelings of guilt or shame.

For the novel, I'm setting mini goals, too. I'm joining a local writers' group to hold me accountable. Every meeting, I'll have at least one new chapter to review with them. My writing micro goal? Write 1,000 words every day. This usually takes me less than an hour to do, and guess what? A novella is about 50,000 words. If I just hit my word count consistently, I can have a draft of a novella written in 50 days, leaving plenty of time in the year to make additions and edits.

Of course, this all sounds great in theory, but what about those days when you just can't get motivated? For me, that's where author Mel Robbins comes in. She has developed this simple but revolutionary concept she calls The 5-Second Rule. The concept is simple: no matter what it is that you're dreading - exercising, getting ready for work, meditating - just count backwards from five and "blast off" into that activity.

Mel goes into the science of this technique in her book, but I can tell you without any expertise that it works. I suffer from anxiety and chronic health issues, but trying this rule has made me brave, excited, and motivated. It launches me into action even when I'm scared, anxious, or feeling lazy. So, when I think I have nothing to say, I count down from five and just start writing. When I think I don't have the energy to run, I hit the pavement anyway! Once I'm moving, it stops the spiral of excuses, and usually the forward momentum keeps me going for a while. After all, it's only 1,000 words or a 10-minute run, not a novel or a marathon. I can totally do that, and I'll bet you can, too, whatever your goals.

Related video: Is it actually harder to lose weight when you're short? (Provided by Shape)

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