The diet works by eating what you normally would five days of the week and then restricting calorie intake on two days.

Women are allowed 500 calories on fast days, and men are allowed 600.

Research has shown cutting the intake of calories by up to 40 per cent can be a successful way to lose weight and improve heart health.

But up to now, there hasnt been lots of direct research into the 5:2 diet and its benefits.

In fact, much of the research which has been completed showing the benefits of the 5:2 Diet and intermittent fasting has involved animal studies.

But there is one human study which has been done into the popular weight loss plan - and its findings confirm the claims of the diets proponents.

Researchers at the Genesis Breast Cancer Prevention Center at the University Hospital of South Manchester tracked 100 overweight women as they followed the diet.

On their normal days, the women followed a Mediterranean-type diet and then on the other days they fasted. consuming mostly lean protein.

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Paleo, Durkin & Atkins, the most popular diets explained

Once the study was completed, the women found they lost much more weight than those who attempted to limit calories for an entire week.

Even better, the diet had improved their insulin resistance - this is a condition which sees cells not responding to insulin as they should.

The researchers concluded that, at least for the short term, intermittent energy restriction does a better job than daily energy restriction in terms of optimised insulin sensitivity and the reduction of body fat.

However, there is a need for long-term studies to examine the safety and effectiveness of intermittent fasting in humans.

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I wouldnt call this a diet but rather an eating pattern, as it doesnt prescribe what foods to eat

Robert Brennan, fitness, lifestyle and nutrition consultant

The diet also received positive comments from Robert Brennan, fitness, lifestyle and nutrition consultant when he spoke exclusively to Express.co.uk.

He said: Many people do the 5:2 approach who do not need to lose weight, as it has many hormonal and cognitive benefits too, making it a simple way to maintain good health of body and mind as well as to achieve weight loss if required.

It is best not to count calories at all on the five non-fasting days and whilst it is not a requirement of the diet, I have found far greater results when clients, as well as observing the fast days, eat a generally healthy diet, free from processed foods and rich in vegetables and protein with plenty of water.

I wouldnt call this a diet but rather an eating pattern, as it doesnt prescribe what foods to eat.

Continued here:
Does the 5:2 diet REALLY work? New study's SHOCK findings about popular weight loss plan - Express.co.uk

Journal photo by Tim Cook Dr. Mark Cucuzella has organized this Saturdays Harpers Ferry Half Marathon, a family-friendly spring foot race that includes a shorter 5K race and walk, as well as a kids fun run event.

CHARLES TOWN Its a national junk-food health crisis, a genuine medical emergency, according to Dr. Mark Cucuzzella, a Jefferson County family physician.

We must act now. We cant wait, he warned, voicing an urgency of someone daily witnessing and actively working to end the problem and promote healthier diets.

This medical crisis over junk food involves, of course, too much sugar far too much of it loaded every day into Americans meals of factory food and beverages, said Cucuzzella, a nationally recognized expert on unhealthy living and dietary habits. More than any other medical problem, he said, this daily overdose of sugar which the doctor calls a toxin is steadily sickening and killing far too many Americans, including disproportionately far too many West Virginians.

Sugary diets including those laden with simple and complex carbohydrates not fatty foods such as meats, eggs and butter, as federal health officials have long maintained are propelling an astronomical spike in acute obesity, Cucuzzella said. And that obesity is, in turn, causing a tidal wave of debilitating heart disease and diabetes and many related complications.

Most of the public health issues relate to nutrition, he added. In a hospital, 80 percent (of patients) have diabetes, heart disease or complications that is driven by their lifestyle. Occasionally, youll have a trauma a motor vehicle trauma but almost everything else we see is something that is directly attributed to their lifestyle.

The American Heart Association reports that the average person can safely consume about nine teaspoons of added sugar a day, but that the average American consumes more than double that amount. Cucuzzella said that the AHAs gauge of the sugar intake by typical Americans overlooks additional sugar people also absorb from eating carbohydrate-rich foods such as breads and pasta. And people with any degree of insulin resistance from too much sugar would need to consume even less sugar than the daily allowance the AHA recommends, he said.

Cucuzzella said this silent but plainly evident in the expanding waistlines of children and adults dietary disaster over ingesting excessive sugar has been unfolding in West Virginia and across the country for about 40 years. Now, in an astonishing new development, diseases involving metabolic malfunctions from sugar-laced diets are being passed directly down to children born from family habits and the unborn from the bloodstreams of mothers.

A child born of a diabetic mother, he pointed out, has a six times odds of having diabetes over the course of their lifetime.

For years, Cucuzzella has been leading local and national educational efforts to promote better nutrition through homemade meals with known, natural ingredients. Soda and boxed meals made for long shelf lives should be avoided or shunned altogether, he said. Dishes made from scratch with fresh and balanced ingredients, like those your grandmother made every day, should become part of regular nourishing routines again.

Practicing at the Jefferson Medical Center in Ranson, he devotes hundreds of personal volunteer hours educating his patients along with youth, everyday citizens and families, government officials and policymakers, and even other doctors about rampant medical problems for people consuming excessive amounts of sugar.

According to the Centers for Disease Control and Prevention, the upcoming generation of typically overweight Americans becoming the first generation to have shorter life spans than their parents, Cucuzzella said. And theyre also living sicker than their parents.

Right now the U.S. has one of the shortest health spans on the planet, he said. We might spend 80 years living, but were spending how many of those years as sick medical patients.

RACING FOR THE CURE

At national and international conferences, Cucuzzella highlights research showing how high-sugar diets are the primary cause of our nations recent spike in heart disease and diabetes and their many dangerous medical complications. In addition to giving local community talks, he lectures around the country as well as the Eastern Panhandle about the dangers of consuming too much sugar, something thats easy to do through the overwhelming abundance of highly processed foods and drinks widely stocked at fast-food restaurants, convenience stores and even many standard groceries.

Pretty much there is almost nothing you can get at a fast-food restaurant that I would recommend people put in their body, he said.

In Jefferson County, Cucuzzellas nonstop advocacy for healthier nutrition includes his volunteer work as the race director and driving force behind this Saturdays Harpers Ferry Half Marathon, a ninth-annual family-friendly spring footrace that includes a shorter 5K race and walk, as well as a kids fun run event. Attracting about 800 to 1,000 participants from 25 states every year, the day event, open to people of all fitness levels and athletic abilities, is a major fundraiser for the year-round health and educational programs in the Eastern Panhandle and throughout West Virginia.

Similarly in the fall, a bookend event to Saturdays spring footrace is the bigger Freedoms Run, which Cucuzzella also organizes under the same nonprofit mission to promote healthier, better-fed human beings. That September race features a full marathon as top billing, a race that takes runners through both the Harpers Ferry National Historical Park and the Antietam National Battlefield before ending in Shepherdstown. The event, which also includes a half marathon, a 5K race and kids fun run, brings 2,500 people from 40 states to Jefferson County.

During the past nine years, both footraces have raised more than $400,000 that financially support classroom nutrition education, recreation programs, fitness trails and healthy food farmers markets.

Instead of selling cookies to people to raise money, which makes people sicker, Cucuzzella said of the two annual races, were actually providing opportunities for people to move and set goals and get themselves more physically healthy and, in the end, raise money to spread it wider.

MAKING LIFESTYLE CHANGES

Cucuzzella said a lack of exercise isnt the primary factor of todays obesity epidemic. Yes, people should exercise more, he acknowledged, but he doesnt blame overweight people for their condition. Instead, he recognizes the overall everyday living environment where high-sugar foods are hard for Americans to avoid. Even most hospital cafeterias have soda machines and snack machines.

Were trying to first address it with education, but education can only go so far, he said. If you have a toxin in the environment like sugar and sugar-sweetened beverages and Gatorade and sweet drinks and its the most accessible, affordable and acceptable thing to be using, you cant win.

The economically powerful food industry for years has tried rather successfully to place the blame of obesity and diabetes on a lack of physical activity, away from the products they sell, Cucuzzella said. Another factor is that the medical community hasnt communicated a consistent message well about the dangers of excessive sugar, he said. Doctors, nurses, dietitians and pharmacists all have to understand the dietary problem to guide patients successfully.

For this reason, Cucuzzella, who opened a specialized athletic footwear and healthier living store in Ranson called Two Rivers Treads that offers free advice and encouragement to those who want to get moving more, leads an innovative program that teaches young medical interns how to help patients with better nutrition. Along the way he also pioneered a hands-on program conducted in a kitchen setting that helps doctors better educate their patients about practical healthy eating and cooking.

If a family doesnt know how to cook, how are they ever going to learn how to eat well? he said.

Cucuzzella pinpointed the start of the crisis at 1980, when the federal government first published dietary guidelines for Americans, guidelines that essentially declared war on fat, telling people to significantly reduce oils and fats in their diets. And Americans listened, in droves. They quickly traded traditional meals of meat, eggs, dairy and vegetables for low-fat foods such as white bread, frozen yogurt, cereal and Pop Tarts that wear down human metabolisms.

If you look at the obesity graphs, thats where it started and the diabetes ultimately travels behind that, he said.

Cucuzzella likens the unquestioned everyday acceptance of todays destructive sugary diets to the dynamics of widespread acceptance of hazardous smoking and tobacco products years ago.

If you go back to my parents generation, you could smoke in doctors offices. It was acceptable everywhere, it was cheap and it was acceptable. Everyone smoked, he said. Now thats not the case. You practically have to go into a closet to smoke, and it costs eight bucks a pack, and theyre behind the counter and kids cant get them.

Today, refined sugar is viewed the same benign way as tobacco was a few generations ago, Cucuzzella said. However, our nations high-tech, high-cost and highly invasive medical system shares a portion of blame for the dietary obesity crisis to answer for as well, he said.

Were doing everything wrong, he said. Were arguing now in Washington over how to (medically) insure people, not how to keep them healthy and get them healthy. We spend more than twice as much as any industrial country on health care with the worst outcomes.

Cucuzzella said he has dozens of patients who, empowered with nutritional knowledge and support, have broken their dietary sugar habits for healthier lives. He also pointed to Frank Buckles, the local legend and last surviving American World War I veteran from the Charles Town area who lived for 110 years, as someone who adopted a healthy lifestyle that led to a long lifespan.

Once asked the secret of living long life, Buckles said family genes, regular exercise and a healthy diet are important. He also added that a hopeful attitude and taking life at a slower pace helps, too.

He didnt do anything fancy, he said, adding that Buckles avoided chronic, debilitating illnesses even in the later stages of his life. He was a farmer. He ate off his land. He got out and moved his body every day. He didnt have toxic stress. He tended to throw away every medicine his doctors gave him, and the rest is history.

For Cucuzzella, changing West Virginians ingrained dietary habits will mainly happen at the grassroots. Thats where individual consumers and families as well as their doctors support one another in common resistance to the dietary status quo. Thats also a significant part of what Saturdays footraces races in Harpers Ferry are all about, he said.

Certainly come for the exercise, fresh air and scenery. But also come to take part in the collective stand in sneakers and sweat suits to support a new and different path of resistance for your own better health and life and for the similar different path of new like-minded friends and comrades.

I encourage people to come out and run, Cucuzzella said. At the end of the day, we want people to go into that charity site and see what were doing. If people really see that this is a grassroots community effort to restore the health of West Virginians, thats what its all about.

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Sweet Sweat: Doctor leads race against sugary diets - Martinsburg Journal

Mothers Day is Sunday, May 14,a time to recognize mothers everywhere. From foster mothers, godmothers, grandmothers, mothers-in-law, single mothers and stepmothers, there are many mothers to honor. Celebrating Mothers Day not only honors mothers, but helps us to be more grateful and appreciative. It also helps us to be a good role model to the children in our lives.

If youre looking for the perfect gift for a special mother, consider a gift that can last a lifetime, one that supports healthy living. When it comes to health, many mothers dont allow time and resources for themselves. For example, juggling family responsibilities, managing the demands of the workplace, or caregiving for other family members leaves little reserve for mothers. In celebration of Mothers Day, consider these gift ideas to support healthy living of the mothers around you:

Gift of gratitude and support. When was the last time that you expressed gratitude for your mother? What about your grandchildrens mother? The widowed mother down the street who seldom has a visitor? Take a moment to let mothers know they are cared for, loved, and supported. Acknowledgement and appreciation provides much needed support to mothers, as well as ourselves. Being reminded of the many things we are grateful supports healthy living, both mentally and physically, in all of us. Send a card, make a phone call or express your feelings in person.

Gift of time. One of the most precious gifts is our time. Give your time by taking care of children, doing chores, running errands or perhaps preparing a meal to celebrate Mothers Day. Personal time to enjoy a favorite hobby, get a pedicure or take a rest is a valuable gift to all mothers. Many mothers will best enjoy time you spend with them. Whether its sitting on the front porch, catching up on lifes happenings or taking a walk at a nearby park -- time together is precious.

Gift of food. Prepare a special meal that is tasty, healthy and attractive.Plan a meal around seasonal produce, such as fresh strawberries and asparagus, for great flavor, freshness, and nutrition. Choose recipes which can be prepared ahead of time and allow kids and other family members to help. This allows for easier cleanup and less stress for the entire family. Create an attractive table setting with fresh flowers or crafts made by kids and grandkids.

Gift of creativity. Journaling, adult coloring, painting, crafting and sewing - these are just a few activities that encourage creativity. Several health benefits associated with these activities include stress reduction, improved coordination, hand flexibility and strengthening and overall brain health. Make a simple crafting bag or basket filled with crafting favors that you know she enjoys.

Gift of relaxation. Find out how your mother prefers to relax. Perhaps a massage or pedicure. Maybe time to work outdoors in the yard. Or a day trip to visit with family and friends. Gifts that include physical activity, such as walking, hiking, or biking, can help mothers to feel relaxed and good about themselves.

Gifts for the heart. Consider healthy cookbooks, fitness classes, or workshops that promote active and healthy living, which ultimately supports a healthy heart. For example, check out Extensions Better Living workshops for the latest food, canning, and gardening workshops. The following workshops are scheduled for May:

1. Eating Smart the Med Way: Fats & Nuts:Noon to 1:30 p.m. May 18, the third session of Eating Smart the Mediterranean Way series and focuses on how to incorporate healthy fats and nuts into your diet. Cost: $10 - includes food tasting and recipes. Location: Citizens Resource Ctr., Dallas.

2. Intro to Home Canning: 6 to 8 p.m. May 22, learn how to safely preserve foods with water-bath canning and pressure canning. Guidelines on a variety of foods will be provided: jams/jellies, pickles, fruits, and vegetables. Cost: $10. Location: Lucile Tatum Ctr., Gastonia.

Pre-registration required prior to each workshop. Contact me at704-922-2127 or linda_minges@ncsu.edu for registration details.

Linda J. Minges is a registered dietitian with NC Cooperative Extension. Follow Minges on Facebook: http://www.facebook.com/gcehealthyliving to learn of upcoming workshops.

Originally posted here:
Linda Minges: Make it a special day for mom - Gaston Gazette

Safe pregnancies, successful deliveries, and what to expect after a baby is born, were the topics of a radio interview last week on CHI Mercy Healths Talking Health program on KQEN News Radio 1240.

Dr. Linda Sewell, an OB-GYN in Roseburg, talked with host Lisa Platt about pregnancy all the way to taking care of your newborn baby.

The following is an edited version of that interview.

Lisa: Lets talk about some of the major health issues facing women today?

Linda: In Roseburg in particular, access to womens health care is limited. As physicians and providers, we all have wait lists and it takes quite a while to get in for an appointment. The good news is we did just get a new nurse midwife so were hoping her practice will start to thrive.

Lisa: What are the top concerns for women that are considering becoming pregnant?

Linda: Before you become pregnant, you should be in good physical health. We recommend getting lab work done to make sure you are not diabetic, dont have high cholesterol, cardiac issues, or high blood pressure.

If you do have health issues, make sure youre getting them under control before you get pregnant. There are complications that can arise and babies can have complications including birth defects and difficulties during labor.

Lisa: Lets talk a little about prenatal care and why that is so important?

Linda: Prenatal care is extremely important because its when we catch things early, so we can act on problems.

Lisa: Walk us through what a prenatal appointment might look like?

Linda: In the first visit I will usually do an ultrasound to make sure we have a good due date because its the basis for everything we do after that. It lets us know when the baby is going to be mature enough to be delivered safely.

Future prenatal visits are to make sure the baby is growing well and has a good heartbeat, checking your blood pressure and your lab results for any abnormalities.

At 16 to 20 weeks, you need blood tests done to check for Down syndrome, and whether you have diabetes. After that, we have to determine if the baby is growing well, are extra ultrasounds needed, or are there extra tests that need to be done.

If youre having complications during your pregnancy, well probably have to do more checking and testing around 30 to 32 weeks. If everything is going great, well see you every couple of weeks.

Lisa: How is the length of the pregnancy determined?

Linda: We say pregnancy is 40 weeks, but women will have their babies at different times. Some women will only go 37 or 38 weeks and some will go 42 weeks.

Lisa: What are some recommendations for good prenatal care?

Linda: Being good to yourself during pregnancy is important, making sure you are eating well. Thats probably the number one thing I tell women is the importance of a healthy diet.

Exercise during pregnancy is also really good for you. Stretching exercises will really help during pregnancy, and will also help with delivery because its easier to deliver if youre flexible.

Lisa: Can you talk about prenatal challenges and are there specific tests that are done that may not be as intrusive as they were in the past?

Linda: Testing for Down syndrome. If your test is positive for Down syndrome screen, it prompts questions and stress. They now have a new test called the NITT. Its not 100 percent accurate, but its about 98 percent. We can tell you whether the baby has Down syndrome, whether the baby has Trisomy 18 or Trisomy 13, which are things that are similar to Down syndrome but more severe.

Lisa: How much weight gain is acceptable to gain during pregnancy?

Linda: We used to have the pat answer, you can gain 30 pounds, or no more than 35 pounds. But now we really base how much you should gain on how much you weigh now and how high your body mass index is.

Lisa: Do you have recommendations on prenatal classes?

Linda: We have excellent prenatal classes at Mercy and the classes are free. At the classes, the staff will go over what mom can expect in labor, during delivery and what to expect afterwards, including how to breastfeed and early child care.

Lisa: What causes morning sickness?

Linda: Its a hormone women make when they get pregnant. We actually test for it to see if you are pregnant. We can detect it in urine at very, very low concentrations.

Lisa: Is there a way to ease morning sickness?

Linda: Yes, and the number one way is to stay hydrated. You need to drink water.

We have lots of natural remedies; small amounts of ginger seems to be one of those things that helps with morning sickness. So you can try ginger suckers, ginger ale, ginger tea just grating some ginger over your food will sometimes help.

Also if you are low in B vitamins, your morning sickness may be worse, so taking vitamin B-12 and B-6 can also help with morning sickness.

Lisa: How can a mom ensure that shes having the best possible birth experience?

Linda: I tell people that your birth plan should say Im going to go to the hospital when Im in labor and Im going to have a baby and Im going to take my healthy baby home. What happens in between really should be up to each individual.

Some women do really well when theres nobody around them and they want to be left alone, and some women need five people holding their hands. You know what youre going to need and you know the people that are going to help you.

Lisa: What are your beliefs about pain relief during labor?

Linda: If someone says, Id like to have a natural birth, thats fine. Its very empowering for a woman to have a natural birth with no pain medication. Its also probably one of the hardest things youll ever do in your life and if you can do that, you can do anything.

Whats most important is that you choose what you want to do.

Lisa: What is postnatal care and why is that so important?

Linda: One of the most important things is to talk about depression. It is very common for women to get depressed and probably more than 80 percent of new moms will have some level of depression. Most of them will have what are called the baby blues. They cry easily and get emotional, but they take care of themselves and their baby.

Some women have depression that hits them very hard and it can be so severe that they become psychotic. They actually go into a psychosis and theyre really not aware of what theyre doing.

I ask every single woman during her postpartum visit are you feeling depressed? If you are, do you think you need medication? We also want to make sure we have a plan in place, if theyre getting worse, they know who they should call, or have somebody call for them.

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Having a safe pregnancy and delivery - NRToday.com

Excerpts from recent South Dakota editorials News & Observer Bad news is rarely convenient. Crime doesn't always happen during bankers' hours, and fires don't wait until the sun comes up. Today, we applaud law enforcement responders to last week's 14-hour chase and standoff and officer-involved shooting in ... and more »

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Excerpts from recent South Dakota editorials - News & Observer

By Robert Preidt

HealthDay Reporter

WEDNESDAY, May 10, 2017 (HealthDay News) -- Warding off the joint pain of gout may be as easy as eating right, a new study suggests.

Gout, a joint disease that causes extreme pain and swelling, is caused by excess uric acid in the blood. It's the most common form of inflammatory arthritis, and its incidence has risen among Americans over recent decades, Harvard researchers noted.

But the DASH (Dietary Approaches to Stop Hypertension) diet -- which is high in fruits and vegetables, and low in salt, sugar and red meat -- can lower levels of uric acid in the blood.

The American Heart Association has long supported the DASH regimen as a way to help avoid heart disease.

"Conversely, the [unhealthy] Western diet is associated with a higher risk of gout," said Dr. Hyon Choi, of Harvard Medical School in Boston, and colleagues. The "Western" diet describes the fatty, salty, sugar-laden fare of many Americans.

One nutritionist wasn't surprised by the new findings, pointing out that the DASH diet is low in compounds called purines, which break down to form uric acid.

"I can see how the DASH diet may benefit someone with gout," said Jen Brennan, clinical nutrition manager at Lenox Hill Hospital in New York City. "The DASH diet avoids excessive consumption of red and organ meats known to have high purine levels."

Brennan added that the DASH diet "also encourages high intake of fruits and vegetables. We want to encourage fluids and vitamin C for these patients to help rid the body of uric acid, and fruits/vegetables can support this."

In their study, the Harvard researchers analyzed data from more than 44,000 men, aged 40 to 75, who had no prior history of gout. The men provided information about their eating habits every four years between 1986 and 2012.

Over the study period, more than 1,700 of the men developed gout.

During 26 years of follow-up, those who followed the DASH diet -- high in fruits, vegetables, legumes, nuts, low-fat dairy products and whole grains, and low in salt, sugary drinks and red and processed meats -- were less likely to develop gout than those who ate a typical Western diet, the findings showed.

The Western diet is high in items such as red and processed meats, French fries, refined grains, sweets and desserts.

The study wasn't designed to prove a cause-and-effect relationship. However, the findings suggest that the DASH diet may provide "an attractive preventive dietary approach for the risk of gout," the researchers concluded.

Choi's team noted that many people who have high uric acid levels also have elevated blood pressure, or "hypertension" -- another reason to switch to the healthier DASH diet.

According to the study's lead author, Sharan Rai, of Massachusetts General Hospital, "The diet may also be a good option for patients with gout who have not reached a stage requiring [uric acid]-lowering drugs, or those who prefer to avoid taking drugs." Rai is with Mass General's division of rheumatology, allergy and immunology.

"And since the vast majority of patients with gout also have hypertension, following the DASH diet has the potential of 'killing two birds with one stone,' addressing both conditions together," Rai said in a hospital news release.

However, more studies are needed to track the diet's effectiveness in curbing gout flare-ups, the researchers said.

Dana Angelo White is a registered dietitian at Quinnipiac University in Hamden, Conn. She called the new study "another win for the DASH diet, a sensible plan that emphasizes whole foods and a healthy balance of all major food groups. I'm pleased to see a study that highlights the benefits beyond cardiovascular health. If more people ate this way, we would continue to see decreases in all kinds of chronic illness."

The study was published online May 9 in the BMJ.

WebMD News from HealthDay

SOURCES: Jen Brennan, R.D., clinical nutrition manager, Lenox Hill Hospital, New York City; Dana Angelo White, M.S., R.D., registered dietitian and clinical assistant professor of athletic training and sports medicine, Quinnipiac University, Hamden, Conn.; Massachusetts General Hospital, news release, May 9, 2017; BMJ, news release, May 9, 2017

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Diet May Lower Your Odds for Painful Gout - WebMD

Katy Weber was 14 when she tried dieting for the first time, swilling a SlimFast to combat her new curves.

My body was changing, and I was uncomfortable, says Weber, now 42 and a professional health coach. After that, she says, I spent most of my adult life yo-yo dieting.

None of the dozen or so diets she tried were successful until she began Weight Watchers after her youngest child was born in 2012.

She dropped 50 pounds within 10 months.

I felt like I had totally figured it out, she says. Weber went so far as to work as a Weight Watchers leader in her town of Rosendale, NY. But as time wore on, maintaining her new weight became an unhealthy burden. I was so anxious I felt like I couldnt enjoy myself around food anymore it became my full-time identity.

All that pressure led to a nasty binge-eating habit, and by the summer of 2016, after shed put roughly 30 pounds back on, Weber realized something had to change.

I originally set out to discover why I was binge-eating, because I thought if I could just quit it, Id be the perfect dieter, she says. But in research, I realized [the problem isnt] the bingeing its the dieting. She no longer diets, and says she actively avoids weighing herself but is happy with her body at long last. That number on the scale is so irrelevant to who I am as a person, she says. Im free of the self-loathing and judgment that had plagued me since adolescence.

That number on the scale is so irrelevant to who I am as a person. Im free of the self-loathing and judgment that had plagued me since adolescence.

People are increasingly realizing that dieting can be unhealthier than carrying around those extra 10 or 20 pounds. Last March, a study published in the Journal of the American Medical Association found that the percentage of overweight Americans who are trying to lose weight decreased by 7 percent from 1988 to 2014. The diet-food market has been in decline since 2011, market research firm company Mintel reported in September of 2016. Consumers are shifting toward eating fresher foods rather than those marketed as fat-free or low-calorie. And diet sodas, once a mainstay for those hoping to shed pounds, saw sales fall at a much faster rate than regular sodas in 2016. Even Weight Watchers, which tapped Oprah Winfrey as its spokeswoman in 2015, has had its struggles.

Dieting is on the decline, says neuroscientist Sandra Aamodt, author of Why Diets Make Us Fat: The Unintended Consequences of Our Obsession With Weight Loss. Most peoples experience with it is that they work very hard, and then a year later, theyre heavier.

And, some research has found that dieting can have adverse effects. According to a study by the University of Pennsylvania, published in the journal Obesity in January, feeling bad about your weight can lead to higher stress levels and a higher risk of cardiovascular disease.

We identified a significant relationship between the internalization of weight bias and having a diagnosis of metabolic syndrome, which is a marker of poor health, writes study author Rebecca Pearl.

But whether ditching a diet is a healthy choice depends on what a person does instead, Aamodt says.

If in fact people are just getting frustrated and saying, Theres no point to worrying about my health, nothing matters, and eating a bunch of Big Macs by the pool, then it wouldnt be a good thing from a public-health standpoint, says Aamodt. On the other hand, if people stop [dieting] because theyre realizing there are other ways to be healthy that dont involve using weight control as a measure of success, that would make a difference.

She says that focusing on the numbers on the scale can actually prevent people from living a healthy lifestyle.

Exercising regularly is a very effective way to improve health, whether or not you end up losing weight doing it, which most people dont, she says. But when people dont lose weight, they give up. Thats a place where the focus on dieting does people a disservice its discouraging. The same goes for habits such as eating wholesome foods and getting more sleep.

2011 (left): Katy Weber had tried dozens of diets and weighed roughly 210 pounds. 2013 (middle): Weber lost 60 pounds on Weight Watchers but was obsessed with staying thin. Today (right): She doesnt weigh herself and feels happier than [shes] ever been.Tamara BeckwithMost successful diet-quitters practice mindful, or intuitive, eating. It all essentially comes down to learning to pay attention to when youre hungry or not hungry, Aamodt says.

Focusing too much on weight loss led Isabel Foxen Duke, 30, to develop an eating disorder. She went on her first diet at age 3 on the orders of her pediatrician. By the fifth grade, she was forcing herself to throw up, and her weight fluctuated by up to 60 pounds, as she binged, purged and counted calories.

I didnt realize that dieting was the problem, because I assumed, like most people, that [dieting works and] there was something wrong with me, says Duke, who now works as a health coach and recently moved from New York to San Francisco. I felt like a failure all the time.

By age 20, she was fed up. I kind of had a crash-and-burn moment, where I was like, I cant do this anymore. she says. I thought, this fight is so bad, Id rather just put on weight. So she, like Weber, quit dieting and started eating intuitively, following her bodys hunger cues and cravings, and hasnt looked back. Shes now settled at what she calls her bodys natural weight, and says her self-esteem is no longer tied to what she does or doesnt eat.

If youre going to control your food, theres a really high probability that youre going to lose control at some point, says Duke, who says that her body is now at the weight its supposed to be, naturally. Its not really sustainable, and its not really functional. If youre not eating when youre hungry, youre going to binge.

If people stop [dieting] because theyre realizing there are other ways to be healthy that dont involve using weight control as a measure of success, that would make a difference.

But, some experts say that many Americans should still try to lose weight.

It costs over $6,000 more per year to be obese as a female. Youre spending more money on insurance, says Rochester, NY-based eating psychology expert Susan Peirce Thompson, Ph.D., author of Bright Line Eating. Waistlines are continuing to expand, and the reality is that we cant sustain that.

She pins the blame on the unhealthy foods that make up most modern diets, and helps her patients to cut out food groups such as white flours, to stop fighting against their metabolisms, and to create healthy habits such as eating meals on a regular schedule.

But others say creating strict rules about what goes into your mouth rarely works.

That was the case for Weber. She says that letting her body decide when and what she eats has left her healthier and happier than her dieting days. Ive stopped fighting with [myself], she says. Im trusting my own hunger and fullness cues.

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It might be a bad idea to go on a diet - New York Post