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Why do women gain weight during menopause? – The Conversation AU

Posted: May 5, 2020 at 8:40 pm

For most women, perimenopause the transition to menopause begins in their 40s. The entire menopause process typically lasts around four years and begins with the ovaries making less estrogen.

A woman is considered to be post-menopausal when she hasnt experienced a menstrual period for 12 months. This usually occurs between the ages of 46 to 52 years.

Read more: How to make work menopause-friendly: don't think of it as a problem to be managed

Symptoms of menopause can include irregular periods, hot flushes, fatigue, tender breasts, night sweats, vaginal dryness, difficulty sleeping, changes in mood and lower libido.

During menopause, hormonal changes can affect the way fat is distributed in the body, but ageing is more likely to be the cause of any weight gain associated with menopause.

Gaining weight isnt inevitable, though. Theres plenty you can do to combat weight gain as you age.

Certain areas such as your stomach are more prone to weight gain during menopause. This is because the change in hormones, which lead to a higher testosterone-to-estrogen ratio, alters where the body deposits fat. Fat comes off the hips and is deposited around the middle.

But the hormonal changes involved in menopause arent the reason you gain weight.

The weight gain that comes with menopause is a by-product of ageing.

As we age, our body stops working as efficiently as it did before. Muscle mass starts to decrease a process known as sarcopenia and fat begins to increase.

And because muscle mass is one of the determining factors of how fast your metabolism will run, when your muscle mass decreases, your body starts to burn fewer calories at rest. This might make it more challenging to maintain your weight.

Read more: Trick or treat? Alternative therapies for menopause

As we age, we tend to continue with our same food habits but dont increase our activity. In fact, aches and pains can make some people actively decrease theirs.

Not compensating for the ageing process and the change in body composition can lead to weight gain.

And this applies to men too they are just as likely to gain weight due to this process known as sarcopenia.

Due to a change in body fat distribution and increase in waist circumference, menopause can also increase your risk of other health conditions.

Read more: Hot flashes? Night sweats? Progesterone can help reduce symptoms of menopause

Following menopause, your ovaries make very little of the hormones estrogen and progesterone. Estrogen helps to keep your blood vessels dilated relaxed and open which helps keep your cholesterol levels down.

Without estrogen, or with lower quantities, your bad cholesterol (known as low-density lipoprotein or LDL-cholesterol) starts to build up in your arteries. This can increase your risk of heart disease and stroke.

Having less estrogen also results in a loss of bone mass, putting you at risk of the disease osteoporosis, which makes your bones more prone to fractures.

Weight gain associated with ageing is not inevitable. There are a number of things you can do to maintain your weight as you age.

1. Exercise

Incorporate regular daily exercise, with a mixture of intensities and variety of activities. Try to include body-strengthening exercises two days per week.

2. Weigh yourself but not too much

Weigh yourself once a week at the same time and day to monitor the trend over time. Any more than this will only create a fixation with weight. Day-to-day fluctuations in weight are to be expected.

3. Create positive habits

Create positive habits by replacing negative behaviours. For example, instead of mindlessly scrolling through social media of an evening or turning on the TV and comfort-eating, replace it with a positive behaviour, such as learning a new hobby, reading a book or going for a walk.

Read more: How to beat weight gain at menopause

4. Eat more slowly

Eat food away from technological distractions and slow down your food consumption.

Try using a teaspoon or chopsticks and chew your food thoroughly as slowing down your food consumption reduces the quantity consumed.

5. Switch off from technology:

Turn off technology after dusk to improve your sleep. Blue light emission from phones, tablets and other devices tell your brain its day, instead of night, which will keep you awake.

Lack of sleep (less than six hours per night) can compromise your decision-making abilities which might lead you to make unhealthy choices that contribute to weight gain.

6. Curb sugar cravings naturally

If youre craving sugar youre better off reaching for foods naturally high in sugar and fat first. Some great options are fruits, nuts, avocado and 100% nut butters. These foods release the same feel-good chemicals in the brain as processed and fast food and leave us feeling full.

Allow yourself your favourite treats, but keep them to once per week.

Originally posted here:
Why do women gain weight during menopause? - The Conversation AU

The Forever Transaction: How to Build a Subscription Model So Compelling, Your Customers Will Never Want to Leave by Robbie Kellman Baxter | When a…

Posted: May 5, 2020 at 8:40 pm

The Forever Transaction: How to Build a Subscription Model So Compelling, Your Customers Will Never Want to Leave

Robbie Kellman Baxter

256 pages, McGraw-Hill Education, 2020

Buy the book

Everyone wants to be the Netflix, Amazon, or LinkedIn of their industry.Its shorthand for saying, we want the kind of forever transactions these organizations have built with the people they serve. After studying and advising hundreds of top subscriptions and membership businesses during the last 20years, Ive come to understand that The Forever Transaction is the holy grail of business.

The concept was seeded by a handful of start-ups based in Silicon Valley, where I live. Over time, it has evolved to include nonprofits, media companies, professional services providers, retailers, and even consumer products and manufacturing.

This last group, manufacturing, faces some unique challenges, both because they sell physical products and because they already have established cultures that are not optimized for subscription pricing, digital community building, and the other elements of todays most engaging businesses.

The story of how Under Armour is transforming from an apparel manufacturer into a full digital lifestyle brandprovides both inspiration and guidance.Its transformation is particularly important because having a more direct, online connection with itsmost engaged members smooths out the bumps during challenging situations. This direct connection strengthens the brand while others are losing their tether to the people they serve. I am sharing Under Armour's story here to help similar organizations working to deepen their ongoing ties with their most loyal and engaged customers.Robbie Kellman Baxter

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Under Armour, primarily known for shirts and shoes, has its roots in technological advances in athletic wear. Its first product was a T-shirt made from the same fabric as compression shorts, a solution that emerged from founder Kevin Planks frustration with cotton T-shirts that bunched up and gathered sweat under his football uniform when he was a student at University of Maryland.

From those sweaty beginnings, Plank built a business that expanded from making a better T-shirt to its current mission: Under Armour makes you better. Since the companys founding in 1996, much of the focus has been on the development of performance gear, specifically on technically innovative apparel and shoes that help athletes perform at their best. But if you treat the mission as a forever promise to customers, youll quickly see that there are many other ways to help people achieve their fitness goals. The digital world opens many possibilities.

Over the past several years, Under Armour has expanded its offerings, blurring the lines between physical and digital products. It now offers its fourth generation of connected footwear. Runners wearing certain Under Armour shoes can access gait coaching through the MapMyRun app, which assesses stride length, cadence of strides per minute, and optimal gaits depending on age, weight, sex, height, and pace. Apps like MapMyRun provide a point of entry for long-term conversations with athletes. This approach creates opportunities for customer relationships beyond selling shirts and shoes through third-party retailers.

This business goes beyond simply increasing engagement; it generates real revenue. In 2018, Under Armours Connected Fitness Division, responsible for web and mobile apps and paid memberships, posted revenues of $120 million, with an operating profit of $4 million, an 18.1 percent improvement over 2017. This digital business needs to succeed on its own, as the company reports the Connected Fitness Division separately. Connected Fitness revenue is a small part of Under Armours 2018 sales of $5.2 billion, but its a key bet for the future of the company.

Customer-centricity is core to the companys strategy. Chief Digital Officer Paul Fipps commented, At Under Armour, we believe you need to approach consumers like a hotel concierge who deeply knows his or her guests. A concierge knows all of your preferences and the context. You have an incredible experience because it is highly personalized and memorable. At Under Armour, this experience means creating products that are relevant to our customers on both a personal and community level.

Under Armour has made strategic acquisitions to fulfill this vision of the customer relationship, buying rather than building this key element of its strategy. Between 2013 and 2015, it acquired several digital fitness brands including MapMyFitness, MyFitnessPal, and Endomondo. This spending spree of more than $700 million connected Under Armour with millions of fitness- and wellness-oriented individuals, and a channel to build awareness and engagement and to learn about customer needs.

So far, Under Armour has allowed the acquired businesses to retain their brands to varying degrees, with subtle influence from the parent brand. This is deliberate, says Michael La Guardia, SVP Digital Product. Acquiring existing brands and aligning them with your existing brand is a delicate balancing act. Under Armours goal in acquiring MyFitnessPal, MapMyFitness, and Endomondo was to bring together the largest fitness community in the world and reach them with Under Armours mission to make you better. Weve been making gradual and subtle changes to the brand positioning of the apps to introduce the Under Armour brand to the community. Tests have shown us that if we move too fast, we risk alienating the existing audience, but if were too subtle, Under Armour never breaks the surface of attention.

In the early years after the acquisitions, Under Armour was pretty hands-off. But under La Guardia, the company reevaluated the strategic synergies that would be realized through better alignment between Under Armour and its digital business. The founders of MyFitnessPal, MapMyFitness, and Endomondo have moved on, but the apps and their digital experiences are now being more actively integrated into the overall business of Under Armour.

As the company evolves into what theyve called a digital health and fitness community, thereve been some challenges. As a company, Under Armour is structured around founder Kevin Planks reminder: Dont forget to sell shirts and shoes. Selling stuff is very different from building engagement and usage digital apps.

Integration posed many challenges. The companies had different structures, business models, compensation plans, and missions. In some cases, their target markets were different. There was overlap but not full alignment across customer bases. For example, weight loss is often a key part of the journey to best performance. Many of MyFitnessPals members prioritize weight loss and management over optimal performance.

The rhythms are different. The cadence of a manufacturing company is seasonal, while software businesses might release new products and features monthly if not daily, a much faster drumbeat. The hiring pools are different, with gaps in compensation. One generates revenue and profits today; the other is part of the strategy of the future. Both businesses have a strong culture of innovation, but they innovate differently. Additionally, the kinds of people who thrive in startups sometimes dont in large, matrixed organizations.

Ultimately, acquisition may seem like a faster way to accelerate digital, direct-to-customer relationships and to build recurring revenue and deeper engagement. However, a huge amount of work is needed to synergistically integrate two organizations with different businesses and cultures. La Guardia suggests that before you jump to acquire the skills and product features you need, reflect on your mission and objectives. Consider the costs of both buy and build in the context of the current competitive environment. Either can work, but neither will be without challenges. Be prepared.

Transformation from an apparel manufacturer to digital lifestyle brand has taken a while. The first acquisition occurred six years ago, and vision work happened earlier. Theres still much to do to complete the process. Under Armours relentless focus on its forever promise, and willingness to change its methods, provides a unique advantage in building forever relationships with the people it serves.

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The Forever Transaction: How to Build a Subscription Model So Compelling, Your Customers Will Never Want to Leave by Robbie Kellman Baxter | When a...

Losing kilos the healthy way – Borneo Bulletin Online

Posted: May 4, 2020 at 10:46 am

Aqilah Rahman

Over a week has passed since Ramadhan started in Brunei Darussalam, and since then, Muslims have been fasting every day from dawn to sunset.

During this time, perhaps youve heard your friends or family members say, Im going to lose weight this Ramadhan.

Losing weight, if done in a healthy way, comes with many health benefits such as decreased risk of diabetes, lowered blood pressure, improved mobility, as well reduced back pain and joint pain, among many others.

Several studies suggest that weight loss is also associated with positive changes in our lifestyle and psychological well-being such as better sleep, improved mood and increase in self-confidence.

As such, its important to look after our health by managing our weight.

OBESITY

Overweight and obesity are defined by the World Health Organization (WHO) as abnormal or excessive fat accumulation that may impair health. Obese people are at higher risk for potentially serious health conditions such as type 2 diabetes, stroke, joint pain, sleep apnea and breathing problems.

Based on the Brunei National STEPS Survey on Non-Communicable Disease and Risk Factors 2015-2016, 28.2 per cent of people in Brunei Darussalam are obese. For people aiming to lose weight, fasting during Ramadhan can be the first step of their weight loss journey.

To lose weight this Ramadhan and after Ramadhan ends its useful to understand how weight gain and weight loss works.

ENERGY IN, ENERGY OUT

The WHO website states that the fundamental cause of obesity and overweight is an energy imbalance between calories consumed and calories expended.

To put it simply, consuming more calories than the amount you burn will make you gain weight over time.

Think of calories you eat as energy in, and calories you burn as energy out. While energy in mainly comes from the food we eat, there are many ways for us to burn calories energy out even when we do nothing.

The simple act of just breathing burns calories, because our bodies are constantly at work to make sure all parts of our bodies are functioning properly.

Of course, working out burns calories too, and comes with many health benefits to boot. When it comes to losing weight, both energy in and energy out must be taken into account.

For a person to lose weight, energy out must be greater than energy in. This can be done by increasing physical activities or eating less, or doing both at the same time. Limiting food intake can be an effective weight loss tool, and several studies have researched the weight change during and after Ramadhan.

STUDIES: RAMADHAN FASTING AND WEIGHT CHANGE

According to a study published in the Journal of Public Health, out of a sample size of 202 people, 46 per cent lost over one kg after a month of fasting during Ramadhan. Another 16 per cent lost 0.5kg-one kg.

Meanwhile, 21 per cent maintained their weight within a range of 0.5kg. The remaining 17 per cent gained at least 0.5kg, showcasing the possibility to gain weight during Ramadhan by overeating. But its also possible to lose weight this Ramadhan, as shown by the study results, and its important to remember that just regulating the food intake during Ramadhan isnt enough.

Even harder than losing weight is what comes next keeping the weight off.

In the same study, 87 participants who recorded their weight a month after Ramadhan ended gained back the weight they lost.

A recent study published in Nutrients, a peer-reviewed open access journal of human nutrition, mirrored the results of the study mentioned above.

Although the study participants lost weight at the end of Ramadhan, they also gained back the weight within five weeks after Ramadhan ended. The study concludes that Ramadhan fasting led to a decrease in weight and these findings suggest that Ramadhan fasting may be a suitable starting point as an intervention for the global obesity epidemic, including in many Muslim-majority countries.

It also points out the importance of sustainable weight management after Ramadhan.

LONG-TERM WEIGHT MANAGEMENT

Eating less and eating healthy is easier said than done, but it is doable, and is perhaps more manageable during Ramadhan when we limit our food intake between sunset and dawn. That can be the first step to weight management.

But even after Ramadhan ends, we shouldnt be complacent and go back to our old eating habits, because that would mean gaining back all the weight lost and putting our health at risk.

As always, when it comes to health, its best to seek professional medical advice to ensure getting the proper treatment safely.

The Obesity Clinic at Raja Isteri Pengiran Anak Saleha (RIPAS) Hospital provides obesity treatment for adults and children.

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Losing kilos the healthy way - Borneo Bulletin Online

The secret life of an anonymous speechwriter to the stars – The Guardian

Posted: May 4, 2020 at 10:45 am

I write speeches for people who can barely read their scripts because public speaking makes them nervous (statistically, public speaking is the number one fear, worse even than death). I write for people who are so compelling and beautiful that they could recite the alphabet and get a standing ovation. I write arguments that are recited in the House and Senate, in the seats of power. My words are on television and in stadiums that hold thousands of eager listeners. Im not there at all. The speeches, toasts and rallying cries I write go further than I ever will: I may not be seen, but I am heard. The words that do not matter when I speak for myself are amplified when I put them in the mouths of others. Because as anyone knows, its not just the words that matter. Its who says them, and when, and how.

Before I started writing for reality TV stars, musicians, political leaders and lecturers, I assumed that everyone wrote their own lines. Why wouldnt I think that? A well-written speech sounds like the person whos giving it. Or at least, it sounds like the person the speaker wants you to believe they are. Now I know that I was naive to assume that any public figure, even one who is a good writer, writes their own speeches and biographies and other ephemera. Ive learned that you are probably hearing something written in the style of by a very talented mimic.

Im an excellent mimic. This makes me a good speechwriter, but when I came out as nonbinary trans, it also became a survival skill. My welfare often depends on whether the non-transgender people around me see me as fully human and that means knowing exactly what to say, when, and in what tone. I needed to sound confident but not overbearing; friendly but not obsequious. My masculine presentation had to be balanced by kindness, consideration of others, and a willingness to cede the floor. I couldnt afford to blunder through any conversation, and I approached every interaction with more awareness and intention than ever before. Honestly, I spent a lot of time thinking about what Fred Rogers would say.

The only place where I didnt need to moderate my tone, where I could speak freely, was in my addiction recovery community. Through the first, dramatic stages of my transition, when my voice broke and when I was so afraid that my anger and panic was unwelcome in the world, the friends I knew there listened to me and encouraged me to keep sharing. They understood that, for people like us, honesty is lifesaving. People who swallowed their feelings relapsed, disappeared and died. I lost many friends to overdoses and substance-related accidents and suicides, silent deaths that went unacknowledged outside of our community. I kept showing up, and I kept talking. Tears, bile, all of me was welcome.

Outside of meetings, I couldnt express myself with the same openness. Although the words I spoke didnt change, my voice and the way I sounded altered the way that others heard me. Short statements, in a deep, gruff voice, can be heard as controlling, dismissive or rude, a sign of un-self-aware male privilege. The anger that commanded respect and interest when I presented as female became a liability as my voice lowered, acquiring the tones of patriarchy. Each word carried more weight, bigger consequences than before. Id had practice writing speeches for other people. Now, I had to learn new lines that were right for my voice and the body that carried it. Once my voice hit a certain frequency, I became my own ghostwriting client: how did I want to be perceived? What character was I playing now?

I started ghostwriting at the end of Barack Obamas first term as president. His writer, Jon Favreau, wrote sonorous lines for Obama. Those wide, soft vowels became musical. Like Winston Churchills, Obamas speeches were written in psalm-form, blocks that mimic the way people speak when they are going off script. The euphony in Obamas campaign speeches, alternately fiery and soothing, changed to the melody of authority once he was in office. I listened to Obama lean on the linguistic patterns of pastors, visionaries and teachers. His speeches used simple, two-syllable words, to avoid making him seem too much like an arugula-eating liberal. They had a signature three-verse structure, with a bridge in the middle. Once Id heard this music, I couldnt un-hear it.

The first time I wrote a speech for money, I was working as a research assistant for the manager of a hedge fund in Oregon. Dave* was also a member of a secret society that met annually for a black-and-white gala dedicated to the brilliance of Winston Churchill. At this gala, he told me, everyone wore a real tuxedo, penguin-style, with tails and a top hat. They slugged gallons of Churchills favorite drink Beefeater martinis and chomped cigars. The gala was a tense time, Dave explained, because of the elaborate system of speeches. Depending on his place in the hierarchy, any one of the guests would be expected to rise and disgorge a brief, bon-motstudded toast.

At that time, my voice was much higher, smoother and sweeter. I had not started hormone replacement therapy (HRT), and I still sounded like a woman. People dont listen to womens voices; they hear women speaking, but not the words they say. Research shows that voices with higher pitches, vocal fry, feminine vocal characteristics like a lisp, and gendered vocal tics such as the repeated use of like are ignored. Over five decades, the fundamental frequency of a test group of womens voices dropped by 23Hz, which correlates with womens entry into a previously male-dominated workplace. I did not have a high voice, but it was undeniably female. I was used to being read as a woman, discounted and ignored. The idea of Dave saying my words to a group of powerful, wealthy strangers shook something loose in me.

There were two caveats: the toast had to include a quote from Churchill that had never been used before, in the hundred-year history of the club; and it had to be short. I labored over this speech, getting stuck on all of the things I would say if I were the one in the spotlight. I could only hear myself and my own opinions. A speech like that would never make it into Daves shirt pocket, much less be read at this gala. I needed to alter my voice. I spent eight hours a day listening to Dave on the phone, as he bragged about the pitchers of sangria the waitress used to bring them from the VQ Cafe, back when Dave was a big deal, when he was young, before this dotcom bullshit. I knew exactly what he sounded like and how he wanted to be heard.

I imagined him, drunk and puffy in his Churchill costume, one hand on the tablecloth next to a plus-size martini and a half-eaten slab of roast beef smeared across a china plate, listing to port as he read the remarks Id written for him. I heard his voice, the money-basted sound of arrogant privilege. I looked at the toast again, picked up my pen, and started over. I was a good listener. I nailed it.

The speech I wrote for Dave was the first of many, and it worked because I stopped trying to write a speech and started imitating the best version of Dave. I wrote a script for the character he wanted to play that night, and it worked. For the duration of my job with him, I wrote his emails, fundraising letters and other speeches. I mocked him to my friends, pitch-perfect lines that could have come right out of his mouth. I said the things he hadnt thought of yet.

For the next six years, I wrote more speeches, lectures and manuscripts, mostly for people who didnt know who I was, aside from the writer. I didnt identify my gender when I did this work. I was just a voice on the phone, transcribing our conversations into ideas and paragraphs that would move an audience to the desired result. Want a million dollars in donations? I can write a speech that will achieve that. Want to pass lifesaving legislation? I can write one for that too. Want to change the way your audience feels about love, survival, health, politics, literature, community or hope? Thats my bread and butter. Sometimes, I wrote for people whose beliefs were diametrically opposed to my own. They were not difficult to mimic. In fact, those pieces were the easiest, because I could never confuse their voices for my own.

Then I started my physical transition. Within a couple of months on testosterone, I developed the usual hoarseness as the hormones affected my vocal fold structure, tissue integrity and thickness. My voice started to drop, a second adolescence. Yet my expressions did not change. When I spoke, my cadence and word choices were still female. I wandered around my subjects and avoided direct answers or simple statements. I preferred to agree without saying yes, refuse without saying no. I wrote in my clients voices, transcribing their desires. I went to meetings and barked about the unmanageable problems in my life: cravings, friends who caught a bad batch and didnt wake up, my disintegrating relationship with my immediate family, my fear of the painkillers that came with top surgery. It was a hard time. I was grateful for any ear, any place where I could go off script.

As I became audibly and physically queer, those spaces disappeared entirely. Id been socialized as female and already knew not to be abrasive in mixed company or share my opinions; before my transition, Id had the distinct experiences of being ignored and talked over by men. However, after a while, cis women stopped hearing me too. Or they heard me but didnt listen. My voice was husky from the early months of HRT. It was weak and airy, as though I had a throat cold; it vaporized in group conversations. I coughed out an idea and watched it disappear. More than once, I shared an opinion in a group and was ignored, but I noticed that when someone else parroted what Id said, they were acknowledged. I was afraid to speak up and challenge others conditional acceptance of me. I had so few places to go where I felt safe, giving up some airtime felt like a fair trade.

I stopped making declarative statements, stopped asserting myself. I kept quiet and listened. I reasoned that my actions spoke louder than my words, and that I didnt need my opinions or feelings acknowledged in order for them to be valid. There was no point in debating with people who didnt hear me when I spoke. I could let most ideas float by, unchallenged and unexplored. They were just noise. They didnt matter.

Then, I was hired to write a piece of testimony for a client, woven together with his personal experience with recovery from addiction. I wrote the first draft straight, drawing from his notes, but I barely had to glance at them to know what I needed to say. I was listening to my own story. Like me, my client had lost friends to preventable overdoses. He, too, struggled to make his voice heard outside of the recovery community. Unlike me, he had found a way and was using his story to create real change. He had access to lawmakers: he was meeting with Congress members, pushing policy to make sure naloxone was available in every sober living home in his state. His story was powerful and it burned in my ears as I wrote it down. I believed what I was writing; I felt the message. Although I wrote in my clients distinctive voice, I knew I was also speaking for myself.

I read the speech out loud in my studio to a hanging photo of my father. I recited it in the park to a smattering of pigeons. I heard the speechs music and the deep, implacable rage underneath it. Although Id written it for my client, I heard my own voice in it. What would I say if I wasnt afraid? I wished I could stand on a stage in front of hundreds of sign-clutching protesters and demand justice, as this client would, jabbing his finger toward the sky. Our time is now. What would I say if people actually listened? I went over the speech again, fine-tuning its message. I imagined my client, one of the bravest people I knew. I wanted to give him words that would speak for him, for me, for everyone who was listening. Every syllable had to move his audience. Lives hung in the balance: if the speech failed, that was one step back. The legislation tied to it might not pass. More people would die.

When I was done, I felt like Id handed over a piece of my heart. Id never cared so much before or put all of myself on the page that way. Id given the best of myself, the self I wished others perceived.

My client delivered the speech. His legislation passed. The news wire picked up the story, amplifying his words. The ripples spread. Later that week, I watched a video of my client on the day he read his story and had the jarring experience of hearing my voice come out of someone elses mouth. From his inflections to his gestures, we could have been mirror images. The crowd roared in all the right places. They resonated with the same passion Id felt when my client first hired me to write for him: his courage, transmittable, went from him to me to the massive audience that hung on his every word.

Although Id set out to be the channel for my clients voice, I had received so much more. I felt his confidence as he spoke. Writing for him awakened my own voice. The next time I heard an acquaintance sneer about dirty addicts who were a waste of resources, I cleared my throat. The person turned to me, eyes narrowed.

Fewer than 10% of people with substance use disorder ever get help of any kind because of stigmatizing language like dirty or clean, I said. The speech Id written trickled out of my mouth. Even people with substantial periods of recovery need support for their mental health. Addiction isnt a moral failing, and its not fair to frame it that way.

To my surprise, they nodded, leaned closer. They heard me. They listened.

* Daves name has been changed.

This story originally appeared on the digital storytelling platform Narratively. Looking for more great work? Here are some suggestions:

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The secret life of an anonymous speechwriter to the stars - The Guardian

The Last Laugh: Another update on my Bright Line Eating weight loss journey – Fairfield Daily Republic

Posted: May 4, 2020 at 10:44 am

I wrote about my weight loss journey in Bright Line Eating back in September 2019 (www.bit.ly/MYBLE) and January of this year (www.bit.ly/MYBLE2) and it continues.

Tony Wade: The Last Laugh

I started May 17, 2019, when I weighed 381 pounds. As of May 1, 2020, I weigh 234 pounds 147 pounds gone forever. I wore a size 4XL shirt last year; I can now wear a medium. I started out wearing a 52-waist pants; I now wear 36-waist pants. I started out with a size 14 shoe; well, I still have those.

Blood sugar? Cholesterol? Blood pressure? All normal and they were not before.

I feel wonderful physically, but I also have clarity of mind and a newfound confidence. In BLE we celebrate non-scale victories and here are a few Ive experienced:

I can easily and comfortably cross my legs now. I can and do take walks three times a week for more than an hour where I sustain a very brisk pace. I can no longer shop at the Big and Tall and Overpriced store in Vacaville . . . because their clothing sizes start at ones that are too big for me.

In the first BLE column I wrote I included this paragraph: I havent hit my goal weight yet and the obvious thing would have been to just wait until I do and maintain it to write this column, but heres why I wrote this today when I am in-between my before and after pictures: I am completely, and I mean 100%, sure I will get there and I have never felt that way before in my life.

Well, I am now in maintenance and have absolutely no doubt I will be able to stay within a range that I am comfortable with.

I switched to a whole-food, plant-based (WFPB) diet Feb. 17 after watching several documentaries about the health benefits and reading the book The China Study: The Most Comprehensive Study of Nutrition Ever Conducted and the Startling Implications for Diet, Weight Loss, and Long-term Health by Thomas Campbell.

Now, I did it for me, but I was startled by how many people suddenly acted as if I was a fanatical carnivore hater. Not at all. Its just my choice for me.

You know, I never knew the differences between vegans, vegetarians and people who eat plant-based whole food. I mean, theres a ton of stuff designated vegan that I would never eat. I didnt know that junk-food vegan was a thing.

I prefer the term plant-powered. Its opened up a whole new world for me. The only vegetables I used to eat were those snap pea crisps. Since I started, Ive redefined what a meal is and I love it.

The good news is that BLE works for Norwegian vegans, Bulgarian vegetarians and Baltimore omnivores.

If theres a weakness to BLE, its that it is very nuanced and doesnt lend itself easily to a succinct definition. I always recommended people read the book Bright Line Eating: The Science of Living Happy, Thin and Free by Dr. Susan Peirce Thompson.

Look, you can Google the four Bright Lines (no sugar, no flour, three meals a day, weighed/measured meals), but, like a nonfiction book, BLE is not defined by what it is not.

While it is not a 12-step program, I now refer to BLE as a one-day-at-a-time food recovery program. It has helped me put food in its proper place. Meals are times for me to refuel, not a trip to Disneyland. If you have never considered yourself addicted to food, this may make no sense at all to you and thats OK. It works for me.

I dont eat special food or anything, and I certainly am not interested in desperately trying to make what I eat now somehow resemble the things I used to eat. I tried that more than 20 years ago with Atkins and it just led me back to those things and gaining all the weight Id lost and then some.

I enjoy my food more now than ever and it really is pretty simple stuff that I eat. But that is the point. I dont have the incessant food chatter bouncing around my brain anymore. My food is not boring; its clear, measured and succinct.

The concept is best summed up in a saying I often hear Bright Line Eating Engagement Specialist Sonja Johansen Waters say: I eat in black and white so I can live in color.

Reach Fairfield writer Tony Wade at [emailprotected].

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The Last Laugh: Another update on my Bright Line Eating weight loss journey - Fairfield Daily Republic

This Weight Loss Tip Is So Easy You Can Do It With Your Eyes Closed – Yahoo Style

Posted: May 4, 2020 at 10:43 am

From Men's Health

We get it. Squeezing in an extra workout class, batch-cooking healthy meals, the early morning cycle to work; following weight loss advice would be easier with more hours in the day. But getting up an hour earlier, or going to bed an hour later, and letting your new regimen eat into sleep is self-sabotage.

Its true that research published in the Annals of Internal Medicine found that low calorie dieters achieved the same amount of weight loss whether they slept for an average of 5.5 or 8.5 hours a night, but the devil is in the detail.

According to the scientists, skipping on sleep means most of the weight youre losing comes from lean mass, not fat. In other words, start burning the candle at both ends and itll be hard-earned muscle youre torching through. Just 25% of the weight lost by those getting less than six hours sleep came from fat, while those who were getting the recommended nightly amount lost twice as much.

And it gets worse for sleep dodgers. In this experiment, both groups were assigned exactly the same amount of food by the researchers. But with no lab assistant on hand to rein in impulses, sleep deprived individuals eat twice as much fat and more than 300 extra calories the next day. Thats because lack of sleep causes a spike in ghrelin the hormone that makes you feel hungry and a fall in leptin the hormone that signals you feel full. Not to mention the risk that, by spending three more hours awake, youll simply spend more time snacking. Take our advice and sleep on it.

0700: Drink two glasses of ice-cold water before breakfast. Youll not only start burning more energy, youll shave a few extra calories as your body warms the liquid.

1000: Take your kids fidget-spinner to work. It might drive your colleague mad, but you can burn 350 calories extra per day with fidgeting like tapping your feet or doodling.

1400: Chew sugar-free gum after lunch. Sure, youll have fresh breath, but youll also burn a few extra calories and be less tempted by the biscuit tray.

1900: Eat more protein at dinner. Going all-in on the macronutrient with extra chicken or tofu increases the thermic effect of your meal, meaning you burn more calories as you digest it.

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Originally posted here:
This Weight Loss Tip Is So Easy You Can Do It With Your Eyes Closed - Yahoo Style

Weight Loss and Diet Management Market will touch a new level in upcoming year with Top Key players like Weight Watchers, Abbott Nutrition, The…

Posted: May 4, 2020 at 10:43 am

Weight Loss and Diet Management Market report focused on the comprehensive analysis of current and future prospects of the Weight Loss and Diet Management industry. This report is a consolidation of primary and secondary research, which provides market size, share, dynamics, and forecast for various segments and sub-segments considering the macro and micro environmental factors. An in-depth analysis of past trends, future trends, demographics, technological advancements, and regulatory requirements for the Weight Loss and Diet Management market has been done in order to calculate the growth rates for each segment and sub-segments.

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Top Key Vendors of this Market are:

Weight Watchers, Abbott Nutrition, The Coca-Cola, Pepsico, Nutrisystem, Medifast, Kraft Foods, Kellogg, Herbalife Ltd, General Mills, Amylin Pharmaceuticals, Amer Sports Corp, Alpro Ltd, Ajinomoto Co, AIDP, AHD International, Acatris.

Various factors are responsible for the markets growth trajectory, which are studied at length in the report. In addition, the report lists down the restraints that are posing threat to the global Weight Loss and Diet Management market. It also gauges the bargaining power of suppliers and buyers, threat from new entrants and product substitute, and the degree of competition prevailing in the market. The influence of the latest government guidelines is also analyzed in detail in the report. It studies the Weight Loss and Diet Management markets trajectory between forecast periods.

The report provides insights on the following pointers:

Market Penetration:Comprehensive information on the product portfolios of the top players in the Weight Loss and Diet Management market.

Product Development/Innovation:Detailed insights on the upcoming technologies, R&D activities, and product launches in the market.

Competitive Assessment: In-depth assessment of the market strategies, geographic and business segments of the leading players in the market.

Market Development:Comprehensive information about emerging markets. This report analyzes the market for various segments across geographies.

Market Diversification:Exhaustive information about new products, untapped geographies, recent developments, and investments in the Weight Loss and Diet Management market.

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The report summarized the high revenue that has been generated across locations like, North America, Japan, Europe, Asia, and India along with the facts and figures of Weight Loss and Diet Management market. It focuses on the major points, which are necessary to make positive impacts on the market policies, international transactions, speculation, and supply demand in the global market.

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Table of Contents:

Global Weight Loss and Diet Management Market Research Report

Chapter 1 Weight Loss and Diet Management Market Overview

Chapter 2 Global Economic Impact on Industry

Chapter 3 Global Market Competition by Manufacturers

Chapter 4 Global Production, Revenue (Value) by Region

Chapter 5 Global Supply (Production), Consumption, Export, Import by Regions

Chapter 6 Global Production, Revenue (Value), Price Trend by Type

Chapter 7 Global Market Analysis by Application

Chapter 8 Manufacturing Cost Analysis

Chapter 9 Industrial Chain, Sourcing Strategy and Downstream Buyers

Chapter 10 Marketing Strategy Analysis, Distributors/Traders

Chapter 11 Market Effect Factors Analysis

Chapter 12 Global Weight Loss and Diet Management Market Forecast

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Weight Loss and Diet Management Market will touch a new level in upcoming year with Top Key players like Weight Watchers, Abbott Nutrition, The...

Weight Loss Tips: Eat THIS food item more and get rid of belly fat – PINKVILLA

Posted: May 4, 2020 at 10:43 am

Weight Loss Tips: Want to lose weight, especially fats around your waist? Read on to find out which food item will help you the most.

If you want to shed those extra pounds around your waist then it is a good decision as the excess fat can lead to several health issues. The fat especially visceral fat which is located deep around our organs can lead to health issues such as type 2 diabetes and cardiac-related diseases among others. However, the good news is that you can torch away those extra fats with the help of physical activity and a healthy balanced diet. Today we are talking about a food item that works as an elixir to get rid of visceral fats. And it is whole grains.

Speaking of whole grains, they are good sources of complex carbohydrates, important vitamins and minerals such as B vitamins, iron, folate, selenium, potassium, magnesium among others. How does it work? Grains are very high in fibre which means the same will keep you full and satisfied for long and unwanted calories from craving based eating will be at bay. They are also linked to lower several health issues such as heart diseases, diabetes and certain cancer and others.

A study was conducted by the US National Library of Medicine National Institutes of Health to analyze how the grains impact visceral fats. As per the same, they concluded that higher intakes of whole grains are linked to lower abdominal adiposity. In short, more whole-grain intake can lead to lower visceral fat in adults and higher intakes of refined grains can result in higher levels of visceral fat.

About whole grains and refined grainsWhole grains are either present in their whole form or ground into flour and it has all parts of the seed. Speaking of refined grains, they are milled so that the germ and bran are removed to give them a finer texture and the same also extends their shelf life. One should note that refining them removes many nutrients including fibre. White flour, white rice, desserts, pastries, cookies and white bread are made from refined grains.

List of whole grainsWhole-wheatWhole-Grain RyeQuinoaBarleyBrown riceBuckwheatBulgur (cracked wheat)MilletOatmealCorn

Bottom lineInstead of refined grains and their products, go for whole grain-based rice, bread, flour and pasta, and nowadays they are easily available in grocery stores. Instead of white rice, one can have quinoa, oats, brown rice, barley or bulgur.

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Weight Loss Tips: Eat THIS food item more and get rid of belly fat - PINKVILLA

How ‘Real Housewives of Orange County’ Emily Simpson is Maintaining Her Weight Loss While in Quarantine – Showbiz Cheat Sheet

Posted: May 4, 2020 at 10:43 am

Emily Simpson of Real Housewives of Orange County has been chronicling her weight loss journey since it began. Shedding 15 pounds after modifying her diet to focus on healthy foods and incorporate a steady regimen of exercise, Simpson recently spoke on how shes staying the course despite being in quarantine due to the coronavirus crisis.

When quarantine restrictions were first implemented, Simpson wanted to be realistic about maintaining a healthy diet while allowing herself some indulgences.

Well, yesterday my plan was to eat healthy, but then my in-laws dropped off pizza, so I had pizza, she told Hollywood Life in March as an example of good intentions being thwarted. But then I felt so guilty I ate pizza that I did like three sets of squats, and then shoulder presses, and push-ups and I did a whole bunch of working out, too.

The reality star shared that she plans to keep healthy foods in her diet while enjoying some traditional snacks with her kids, Annabelle, 6, and twins Luke and Keller, 4.

I try to counter balance it, the RHOC cast member explained. I think my day is really filled with snacks. Ill eat an apple, but then Ill eat the rest of my kids Goldfish that they didnt finish. And then Ill eat like a turkey sandwich and then Ill eat chips because my kids want chips. Its like a combination between healthy and then the rest of my kids snacks is basically what it is.

With many people struggling to keep their social distance from the refrigerator during lockdown, Simpson revealed that shes trying to offset any extra munching with her workouts.

Ive been eating way too much but to counter balance that I have some 12 pound hand weights that I use consistently throughout the day to do shoulder presses, curls and squats, she said in April. I also virtually work out with my trainer Paulina Stein three times a week viaInstagram Liveand the kids and I set up an obstacle course in the backyard for PE class.

Simpson makes a point of staying away from the scale, especially during quarantine, and remains focused on the importance of exercise.

I really honestly dont weigh myself very often and I definitely dont want to do it during this quarantine period because Ive been eating more than normal, which I think probably the population is in the same boat, she said. My trainers relentless so shell bother me constantly. its good because I feel like it keeps me in pretty good shape because last week we worked out four times and its a pretty intense workout. So I think thats how I keep the weight off going forward.

The Real Housewives star is keeping her kids active during quarantine with some old-fashioned mainstays. I would say our quarantine essentials are puzzles and games and Uno to keep the kids busy, Simpson shared. Clorox wipes to continuously keep the house clean and stay healthy and champagne for mom so I dont lose my mind!

As for binging, she keeps that activity for the television set. I just finished binge watching theTiger King, Simpson said of the Netflix show. It was a high speed train wreck on meth and I was unable to look away. I need a new series now and [my husband]Shaneand I are excited to start binge watchingOzarkSeason 3 Seasons 1 and 2 were amazing!

Full episodes of Bravo TVs Real Housewives of Orange County are available for streaming now.

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How 'Real Housewives of Orange County' Emily Simpson is Maintaining Her Weight Loss While in Quarantine - Showbiz Cheat Sheet

Weight Loss and Obesity Management Market Size by Top Key Players, Growth Opportunities, Incremental Revenue , Outlook and Forecasts to 2026 – Latest…

Posted: May 4, 2020 at 10:43 am

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Global Weight Loss and Obesity Management Market: Competitive Landscape

This section of the report lists various major manufacturers in the market. The competitive analysis helps the reader understand the strategies and collaborations that players focus on in order to survive in the market. The reader can identify the players fingerprints by knowing the companys total sales, the companys total price, and its production by company over the 2020-2026 forecast period.

Global Weight Loss and Obesity Management Market: Regional Analysis

The report provides a thorough assessment of the growth and other aspects of the Weight Loss and Obesity Management market in key regions, including the United States, Canada, Italy, Russia, China, Japan, Germany, and the United Kingdom United Kingdom, South Korea, France, Taiwan, Southeast Asia, Mexico, India and Brazil, etc. The main regions covered by the report are North America, Europe, the Asia-Pacific region and Latin America.

The Weight Loss and Obesity Management market report was prepared after various factors determining regional growth, such as the economic, environmental, technological, social and political status of the region concerned, were observed and examined. The analysts examined sales, production, and manufacturer data for each region. This section analyzes sales and volume by region for the forecast period from 2020 to 2026. These analyzes help the reader understand the potential value of investments in a particular country / region.

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Key Benefits for Stakeholders:

The report provides an in-depth analysis of the size of the Weight Loss and Obesity Management world market, as well as recent trends and future estimates, in order to clarify the upcoming investment pockets.

The report provides data on key growth drivers, constraints and opportunities, as well as their impact assessment on the size of the Weight Loss and Obesity Management market.

Porters 5 Strength Rating shows how effective buyers and suppliers are in the industry.

The quantitative analysis of the Weight Loss and Obesity Management world industry from 2020 to 2026 is provided to determine the potential of the Weight Loss and Obesity Management market.

This Weight Loss and Obesity Management Market Report Answers To Your Following Questions:

Who are the main global players in this Weight Loss and Obesity Management market? What is the profile of your company, its product information, its contact details?

What was the status of the global market? What was the capacity, the production value, the cost and the profit of the market?

What are the forecasts of the global industry taking into account the capacity, the production and the value of production? How high is the cost and profit estimate? What will be the market share, supply, and consumption? What about imports and export?

What is market chain analysis by upstream raw materials and downstream industry?

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Tags: Weight Loss and Obesity Management Market Size, Weight Loss and Obesity Management Market Trends, Weight Loss and Obesity Management Market Growth, Weight Loss and Obesity Management Market Forecast, Weight Loss and Obesity Management Market Analysis

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Weight Loss and Obesity Management Market Size by Top Key Players, Growth Opportunities, Incremental Revenue , Outlook and Forecasts to 2026 - Latest...


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