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Intermittent fasting is a way of losing weight that favours flexibility over calorie counting. It restricts the time you are allowed to eat, which reduces calorie intake by limiting opportunities to eat. Thats the theory, at least.

A popular version of intermittent fasting is the 5:2 diet, which involves eating a very low-calorie diet (about a quarter of usual calorie intake) for two days each week and unrestricted eating on the other five days. This approach has worked well for some people, but not everyone. In our latest study, we found that people cheat on their intermittent fasting diet, without realising it.

Conducted over three days, the study aimed to find out how eating and physical activity changed around a period of calorie restriction.

A group of male participants completed two trials. On the first trial day, they were told they would have a very low-calorie diet (about 700 calories) the following day. Throughout the rest of the day, we tracked how much the participants ate and we assessed their hunger before and after each meal. Their physical activity was also monitored throughout the day.

The next day, participants ate the very low-calorie diet, and we monitored their physical activity. The morning after completing the low-calorie diet day, we measured their food intake at an unrestricted breakfast and assessed their hunger before and after the meal.

Each participant also completed a control trial that followed the same method. During the control trial, participants ate a typical diet (about 2,800 calories) instead of a very low-calorie diet.

We found that participants ate 6% more on the first day of the study and 14% more at the unrestricted breakfast on the low-calorie diet trial. This was despite hunger levels before and after each meal being similar to the control trial. This suggests participants ate more because they knew food intake would be restricted the following day, rather than because they felt hungrier.

Physical activity was also 11% lower the day before eating the low-calorie diet, and 18% lower while eating the low-calorie diet.

Interestingly, low-intensity physical activity, such as washing the dishes, which tends to be spontaneous behaviour rather than consciously planned activities, was the most affected component of physical activity. We found changes in eating and physical activity behaviour occur before, during and after a day of low-calorie dieting. These behavioural changes reduce the likelihood of intermittent fasting leading to weight loss.

For a diet to lead to weight loss, calories burned must exceed calories consumed to produce a calorie deficit. Intermittent fasting diets assume that the large calorie deficit produced by fasting or very low-calorie dieting is not recovered during the unrestricted period, so the calorie deficit is preserved. But our study shows that eating a little more and reducing spontaneous physical activity may be enough to recover almost half of this calorie deficit. The calorie deficit may also be reduced further at subsequent meals after a very low-calorie diet day.

Earlier studies support our findings. Skipping breakfast for six weeks was shown to reduce physical activity and increase calorie intake at later meals. This was enough to fully compensate for calories skipped at breakfast. This raises the question: is fasting or severe calorie restriction worth the sacrifice?

Weight loss from any diet is always likely to be lower than expected. Compensatory mechanisms defend against a calorie deficit far more strongly than a calorie surplus. In scientific studies of intermittent fasting, participants are often guided by a dietitian on how many calories they should eat on the unrestricted days. Even with this support, participants in these studies still lose less weight than would be expected if the calorie deficit had been fully preserved.

Our study highlights what and when compensatory behaviours occur. This information can be used to improve the effectiveness of intermittent fasting diets. Being more mindful when eating before and after a period of calorie restriction and incorporating exercise into diet plans, could help increase the likelihood of intermittent fasting leading to weight loss.

Intermittent fasting is not a miracle diet, but some people may benefit from its flexibility, and with a few minor adjustments, it could be even more effective.

If youd like to take part in our next study, exploring pre-lockdown and during-lockdown exercise and nutrition habits, please click on this link. You must be 18 years or older and have taken part in regular physical activity before the lockdown.

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May 22nd, 2020 | Filed under Dieting

As you age, there are many things you can do to maintain your health. While eating well and staying active are some of the more obvious tips, others may not be so plain to see.

Below are five tipsBIC Magazine compiled from WebMD and Healthline that you can incorporate to remain healthy while getting older.

RELATED:5 hobbies for older adults that wont bore you

Load up on healthy foods

Rather than dieting, older adults should focus onhow to eat. Incorporate more vegetables, fruits, nuts and whole grains and eat less butter, fatty meats, sugar and salt.

Get moving

Try to walk for 30 minutes a day. You can break that into shorter walks if thats too much at once. A study led by professor Ulf Ekelund at the Norwegian School of Sport Sciences in Oslo found thatbeing more active can help you lower the risk of early death.

RELATED:Study: Mediterranean diet may lead to enhanced cognitive function

Make sure to get some shut-eye

According to a study published in theJournal of Clinical Sleep Medicine, one of the most common sleep disturbances among older adults is insomnia. One way to help sleep through the night is to make sure to fall asleep and wake up at the same time every day. Another is to avoid caffeine and turn off the TV in your bedroom. Also, keep daytime naps to 20 minutes or less.

Find a new hobby

Maintaining a hobby can help keep your mind active. Think about your interests and see how you can incorporate it into your daily or weekly life. Enjoy music? Try playing an instrument. Gardening can also provide a way to relieve stress while occupying your time.

Connect with loved ones

Although its hard to see family face-to-face, right now, its important to keep in touch with loved ones to avoid feeling lonely. Take advantage of phone calls or even video chats, which can help you get face time virtually.

RELATED:Nonprofit connects volunteers to chat with seniors via Zoom

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May 22nd, 2020 | Filed under Dieting

You can train to get a six pack in a variety of ways: even here at T3 we have different abs workout flows, let it be a 3-exercise abs workout or the best core workout. But if you are really time poor and in need of washboard abs gains, try doing hanging leg raises. This one move will train your abs, core, biceps and make you stronger in general. However, it won't be easy.

There is a saying: abs are made in the gym and revealed in the kitchen, and we couldn't agree more. You can bend over backwards and do all the crunches in the gym to get a six pack, but until you eat right and lose belly fat, all your abs will be tucked away nicely under that tyre you call your abdominal area.

People also say everyone have abs and this is also true, to some degree. There is a huge difference between abs and having a six pack of abs. Everyone has the former, it makes you able to sit up in bed. The latter, though, is pretty hard work to get and if you want abs fast, you'll need to do the right exercises and get your dieting game right, let it be keto diet or intermittent fasting.

If you want to have a six pack fast, stop frequenting the ab crunch machine or that weird core-twist machine thing which looks like a torture device from the mid 1600s. Instead, try doing compound exercises that can be a part of a full body workout. These exercises use multiple muscles and are a great way to improve strength, build muscle and even to burn fat.

For the best six pack results, you want exercises where you can move naturally and more often than not, these exercises are the ones where you don't need to use machines although for being able to do hanging leg raises, you will need something high enough off the ground to hang from with your feet off the ground.

Like this for instance (or any pull up bar or even multi-gym).

(Image credit: Future)

Well, first you will need to 'hang' from something a frame being the obvious thing or you may be able to use a pull-up bar. We don't recommend hanging off your balcony, but hey, it's a free country.

Important: Always make sure you are hanging from a stable bar before you perform hanging leg raises, especially if you are working out at home. Once your legs are up in the air, you will be in a vulnerable position and can hurt your back if you fall.

Then you will need to 'raise' your 'legs'. Now you can see where the name 'hanging leg raise' comes from, right? You lift your legs right up in front of you.

Start off by doing bent-knee leg raises then slowly introduce straight leg reps over a period of weeks or months as you get stronger and more confident. Make sure your core is engaged all the way through the movement and lift your legs slowly. Once mastered, you can try and lift some weight with your legs or try using resistance bands although using only your bodyweight is challenging enough. Form is more important than weight, so concentrate on performing the hanging leg raises correctly, all throughout the movement.

To elevate the game even more, try hanging with your elbows in an 90 percent angle. This will not only stabilise your movement, but it will also work your arms, especially your biceps. Superset hanging leg raises with bicep curls and soon you'll have the abs and biceps of Thor the Thunder God.

The hanging leg raise is one of those exercises that look simple, yet aren't easy to pull off. To be able to perform even just a single set of hanging straight-leg raises, you will need strong arms, a killer core and of course strong abs.

Lose those hamstrings, now

(Image credit: Getty Images)

Before you try hanging leg raises, it's best to loosen up your hamstrings a bit. Get a foam roller and an exercise resistance band and tend to your hammies so they are a bit more mobile.

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Get a six pack the fast with hanging leg raises: train your abs, biceps and core with ONE MOVE - T3 US/CA

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May 22nd, 2020 | Filed under Dieting

In February, when I spoke with registered dietitian Christy Harrison about her recently released Anti-Diet book, I didnt realize that the world was about to change so drastically.

We talked about the pervasiveness of diet culture the belief system that champions the thin (usually white, cisgender) ideal, that says certain ways of eating are good and others are bad, and that encourages weight loss at all costs. Its in marketing, health care, our own views of ourselves. Although things look very different these days, all of that is still true.

Diet culture is even more prevalent in the midst of the coronavirus pandemic. Wellness brands are preying on our fears and uncertainty by offering supplements. More time to scroll through social media and all of the perfectly chosen images leaves us feeling more insecure about our own bodies.

Most glaringly, theres so, so much fearmongering about quarantine weight gain that even someone who typically has a good relationship with food might feel pressure to start a diet. Those who struggle with an eating disorder or disordered eating might feel these pressures even more acutely.

In Anti-Diet, Harrison chronicles the history of diet culture, uses evidence to point out the flaws in our strongly held beliefs about weight, and gives some insight into how to finally stop judging ourselves and others for the shape of our bodies and the food we eat.

And theres no better time to heed those lessons than right now, when the pressure to watch what we eat is through the roof (despite the fact that were battling a global health crisis totally unrelated to food).

Below, Harrison breaks down some ugly truths about dieting and advice on how you can ditch the horrible cycle for good. Because, yes, its possible to ditch diet culture and feel good in your own body.

If you couldnt lose weight on a diet, it isnt your fault theres tons of evidence that long-term weight loss just doesnt happen for most people.

The idea that diets dont work is nothing new. In Anti-Diet, Harrison traces the belief that 95% of diets fail back to a 1959 literature review that looked at past weight loss studies. The review found that, basically, no diet or intervention proved consistently effective for weight loss.

And this still holds true: A 2013 review of several weight-loss studies found that diets do typically lead to short-term weight loss, but that most people regain the weight within five years. A similar 2011 review found that many dieters actually regain more weight than they initially lost.

In any other case, we would be so quick to say, This thing didnt work for me, this product is the problem. But with diets, we think, Im the problem.'

- Christy Harrison, author of Anti-Diet

Harrison described this initial weight loss that diets bring as the honeymoon phase.

I think often when its a persons first diet ever, theres a honeymoon phase of dieting where you do see weight loss although not everyone does and you feel like youll be able to stick to it because there are no complications, she told HuffPost. Theres the feeling of, Its working! Its happening!

But none of that lasts. The body gets wise and starts to feel the effects of starvation, Harrison said. On average, people will lose weight for about six months to a year, and then at the year mark they start regaining the weight, and the rate of weight regain speeds up over time.

A lot of people arent even able to make it to this six-month mark, she said, because the starvation response really kicks in and pushes people to start eating more than they were before the diet, which oftentimes leads to binging.

In other words: The obsession and out-of-control feeling around food that often happens several months into a diet isnt a personal failing, its a biological response.

Because we live in diet culture, people think the solution to one failed diet is to find another, better diet.

Habitually jumping from one restrictive eating plan to another is so commonplace that we have a name for it: yo-yo dieting.

But, as any past or current yo-yo dieters know, even very different diets tend to lead to the same result: initial weight loss, eventual weight regain.

Its ridiculous, Harrison said. In any other case, we would be so quick to say, This thing didnt work for me, this product is the problem. But with diets, we think, Im the problem. Maybe this one isnt for me, maybe Im not meant to be an intermittent faster, maybe Ill be a keto or Whole30 person instead. So we see people jumping from diet to diet to diet.

AndreyPopov via Getty Images

Weight cycling and weight stigma are bad for our physical and mental health.

Although plenty of people diet for aesthetic reasons, health is also a motivator. Those who live in larger bodies are often told by their doctors (and, sometimes, their friends and family) to diet and lose weight to improve their health outcomes. But that advice often leads to more harm than good.

No matter what weight a person is at, even controlling for BMI, weight cycling is an independent risk factor for all these things that get blamed on weight itself: heart disease, diabetes, some forms of cancer, and mortality, Harrison said. When we diet, were almost inevitably going to end up weight cycling. Thats going to put our bodies at greater risk than just saying the same weight, even if thats a higher weight.

The anti-diet movement isnt just about not dieting, its about understanding that bodies can be healthy at any size.

The idea that more weight is an inherently bad thing is flawed. Many people at higher weights are metabolically healthy, Harrison said. (And, of course, its possible to be metabolically unhealthy at a lower weight.) A 2015 study of over 100,000 people in Denmark found that those in the overweight category lived the longest, on average a conclusion thats consistent with past findings.

In response to this evidence, the Health at Every Size movement encourages people to accept and respect the inherent diversity of body shapes and sizes and reject the idealizing or pathologizing of specific weights. It also aims to end weight stigma and discrimination and to make the world more accessible to all people, no matter their weight.

Its important to understand all of this if you want to truly reject diet culture, give up dieting and become a more intuitive eater, Harrison said. Intuitive or mindful eating encourages you to focus on your hunger and fullness cues, pushes you to slow down and enjoy meals, and doesnt vilify any foods. Its not a diet program; its a lifestyle habit.

It can be much harder for someone in a larger body to reject diets and diet culture because of the discrimination they face.

Throughout the book, Harrison acknowledges her privilege as a thin, white, cisgender woman. When you live in a body that society deems acceptable, quitting dieting is easier than it might be for someone who lives in a more marginalized body.

People in much larger bodies do face discrimination every single day, and its natural to want to lose weight as a way to escape that, said Kimmie Singh, an anti-diet dietitian and fat body liberation activist.

If youre someone in a smaller body whos working toward body acceptance and becoming a more intuitive eater, make sure you also work on accepting all bodies and body sizes to help all people feel safe stepping away from dieting.

Singh gives her clients background and evidence about why diets dont work and encourages them not to pursue weight loss, but ultimately leaves the choice up to them. If youre someone in a smaller body whos working toward body acceptance and becoming a more intuitive eater, make sure you also work on accepting all bodies and body sizes to help all people feel safe stepping away from dieting.

A life without dieting might be hard to imagine, but its possible. Heres how to do it.

The first obstacle in quitting diets for good is that these days, so many of them claim not to be diets at all.

Diets have morphed and shape-shifted into this wellness thing thats now so much harder to detect, Harrison said. The wellness diet is about demonizing some foods while elevating others; eating the supposedly right things and removing the supposedly wrong things. It promises health and moral superiority, but it almost always promises thinness, as well.

Harrison recommends rejecting any diet or wellness lifestyle that comes with rules eat this not that, eat X amount, only eat between the hours of Y and Z. Even once you do this, you might find that you have a lot of old food rules swimming around in your head.

As an early step in the journey to rejecting diet culture and becoming a more intuitive eater, Harrison encourages clients to write down any food rules or thoughts that pop into their heads during the day.

Its fascinating to see. Usually there are dozens of these thoughts throughout the day, she said. You realize, Anytime I start to think about food, these rules or these judgments pop up. Just becoming aware is the first step.

Then, you can start to question any rules you might have.

Oftentimes people who have lived in diet culture their whole lives have this accumulation of rules, Harrison said. They can even be from completely contradictory diets like demonizing fat and demonizing carbs.

Question why you still hold up these rules from diets that didnt serve you, then work on ignoring them.

Dont be surprised if eating without food rules or judgment feels a little out of control at first.

Your brain and body have been so deprived that theres going to be this pendulum swing back from the side of restriction to the side of eating all the food, Harrison said. I call it the restriction pendulum.

But this doesnt last forever. Eventually you really will be able to settle in the middle, and get to a place of peace and balance with food, she said.

The reward goes far beyond just a better relationship with food and body. Its amazing to see what happens for people when theyre eating intuitively, Harrison added.

At first, learning to be an intuitive eater takes some effort. But once you click into it and arent constantly obsessing about what you can and cant eat, you get so much brain space back.

Youre not thinking about exercise, or your weight, she said. Youre thinking about all the other things you really care about. Youre free to do your work, engage in your relationships, and be really present in all the big and small moments of your life. Theres so much more available to people once they stop dieting.

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May 22nd, 2020 | Filed under Dieting

Warning: This article may be triggering for those with eating disorders.

45 kilograms (99 lbs) is regarded as an unhealthy weight goal for most people. Unless youre short, forty-five kilograms means you are underweight, and it probably wouldnt be your diet goal if you want to be healthy.

For a large proportion of Korean girls, however, the very opposite is true. Anything under 50 kilograms (110 lbs) is regarded by some as the ideal number, to the extent that theres a saying in South Korea that goes If youre over fifty kilograms, are you even a woman?.

This under-50 rule applies to everyone regardless of metabolism, genetics, muscle mass or height, which makes the rule even more preposterous. The perfect body for you isnt defined by the weight on the scale, its defined by your standards and a complex mix of the four elements listed above. You could be 45 kilograms (99 lbs) with a high body-fat percentage, which would essentially be the same as a 53 kilogram (117 lb) body with lots muscle mass, or you could be 168 centimeters (5ft 5), 55kgs (1211 lbs) and be leaner than a 49 kg (108lbs), 156-centimeter (5ft 1) person.

Despite this, nine out of ten Korean celebrities are said to have a weight under fifty kilograms.

So, what influence do K-pop idols and celebrities have on Korean (and international) adolescents and adults? Well, girls and boys alike look at their favourite idols shown in television ads, music videos, etc. and perceive them as having the perfect body. And in order to achieve these perfect bodies, extreme dieting has become common in South Korea. Fast diets such as the Ailee diet or the IU diet, named after two famed singers/actors who lost a lot of weight, are followed by a lot of Korean women (and teenage girls).

These diets are usually unhealthy, dont provide enough nutrients and sometimes lead to eating disorders due to the low calorie count involved.

IU (Lee Ji-Eun) is one of the most famous K-pop idols in South Korea but it hasnt always been that way. When she debuted, she was shamed and bullied. The audience would go so far as to throw things at her and call her a pig during her performance, and netizens would constantly leave malicious comments online.

Seeing those comments and reactions to her weight had a negative effect on IUs mental health and self esteem. Whats more, her company was subtly pressuring her to lose some pounds. For these reasons, IU went on an extreme diet that made her lose ten kilograms.

The diet, named the IU diet after her stage name, is one of the most famous diets in South Korea and is well-known by teenagers and adults alike, either due to word of mouth or television. The meal plan is as follows :

Breakfast : One appleLunch : One sweet potatoDinner : Protein shake

On top of this, she scaled stairs for hours at a time at her apartment and danced to her songs.

This all sums up to around 200-400 calories at most, (negative calories considering the exercise) and its not a sustainable nor efficient way to lose weight. On a talk show, IU herself mentioned that she eventually became obsessed with food to the point of being bulimic.

Some people who have tried the diet for more than three days say that theyve fainted, blacked out, or become very dizzy at least. Whats more, most who are put on this diet binge afterwards, leading to yo-yo dieting.

Ailee (Amy lee) is another K-pop singer whose diet plan is well known in South Korea. Like IU, she was also mocked for her weight. Netizens would leave comments about her thick thighs, choosing to focus on her body rather than her voice as a singer.

And so she decided to lose weight. Ailee went on a very extreme diet, consuming around 500 calories per day, and lost eleven kilograms in a month, a sixth of her body weight at the time (60 kilograms, or 132 lbs) She eventually reached her desired number forty nine kilograms (108 lbs).

What exactly was her diet that made her lose weight so quickly? She only consumed around 500 calories a day, just around third or a quarter of the recommended intake for adult women. She ate two meals a day, which were composed of shrimp, chicken, beef and crab meat, which she had with two cups of vegetables.

AIlee eventually became very exhausted and barely had any energy to perform because of her diet. She said: At that time, I got depressed. It was so hard for me. Being the best at singing is my goal, but as I focused on my weight, I developed problems with my voice. I was diagnosed with vocal nodules, and treating it was difficult Now, she eats three or four small meals a day and is feeling much better.

If you want to lose weight because of your health or because you genuinely want it to better yourself, make sure to do so in a healthy way. It really isnt recommended to go under 1,200 calories whilst on a diet unless consulted with a doctor, and you should be getting nutrients from all food groups. If you exercise, you should increase your calorie intake as well.

There have been numerous trends in the standards of beauty ever since the very beginning of human history crooked teeth, foot binding, corsets, skull binding and such. Beauty is an ever-changing concept and it isnt possible to keep chasing it, so instead of changing yourself to fit the trends, why not love yourself and create your own beauty standards? Skinny, curvy, or thick, we are all beautiful in our own way, and theres no need to change yourself for society. The ones who really love you will stay by your side no matter what.

Image credit: Michal Jarmoluk

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May 22nd, 2020 | Filed under Dieting

Over the past 25 years I have read, researched many books and articles on health, wellness and nutrition. The market for different diet programs is very daunting, confusing and overwhelming. They all point out the need to eliminate this, take this pill or concoction in order to lose weight, feel better, look better and be more energized. The fact is crash dieting do not work, the problem with crash dieting, is it causes stress and make you sick and tired. Are you sick and tired of being sick and tired? If your answer is yes! Lets examine seven possible healthy remedies:

Manage your stress level. Research has proven that our bodies do not metabolize fats efficiently when we are stressing out. I am not referring to stressing about the routine things like upcoming deadlines, or what outfit to wear to an important celebration.

Toxic stress such as chronic worrying, fear, deep seated resentment and bitterness, and uncontrolled angry produces abnormal level of adrenaline, (cortisol) which causes the body to store body fat particular in the abdomen area.

Eat a healthy balanced diet. Your meals should include a healthy balance of lean meats, complex carbohydrates, such as dark colored vegetables, whole dark grains and fruits.

Avoid simple carbohydrates, such white breads, table sugar, pies and cakes and the list goes on

Drink plenty of water. Limit caffeine, sodas, fruit juices, and alcohol.

Get enough sleep. Experts recommend that we need 7-8 hours of sleep each night. Sleep promotes increased energy, the body rejuvenates during sound sleep. Sleeping is good for your:

Manage your time. There are 24 hours in a day, at least 7-8 hours should be reserved for sleeping. Use a calendar to plan out daily and weekly events; include time for work, play, family time, prayer and meditation. Set goals, short term and long-term.

Exercise most days of the week. Exercise is a stress buster and promotes an energetic and a healthy lifestyle. Walking, swimming, jogging, biking, stretching and resistance/weight training; all are excellent forms of exercising which will increase your energy and overall wellbeing.

Develop and maintain healthy relationships, starting with yourself. We need to be comfortable in our own skin and confident in who we are. God created us as original masterpieces, not cheap copies! Surround yourself with people who will encourage you and build you up; you do the same for them.

Be an advocate and a voice for: children, youth, elderly, orphans, widows, the poor, the mental and physical disabled.

When making positive lifestyle changes use a moderate marathon approach versus high stress sprinting. Your stress level will be less, you will be a healthier and happier person.

To your health and happiness

Dot High-Steed is a health and life coach, who has over 25 years of experience in health/wellness, business and education.

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May 22nd, 2020 | Filed under Dieting

Rachel* was making big leaps in recovering from her eating disorder.

But during the coronavirus pandemic, she says her relationship with food has become "pretty terrible" again.

"A really big part of my recovery was relying on routine," says the 28-year-old, who has been diagnosed with Avoidant Restrictive Food Intake Disorder.

"I relied on having those structured mealtimes with work. But suddenly, with working from home, everything went right out the window."

Support services are reporting a significant increase in people reaching out to their helplines since the coronavirus pandemic started.

The Butterfly Foundation's helpline team leader and clinician Amelia Trinick says she's seen "some behaviours either be exacerbated, or even triggered if they weren't present before".

Here's what that can look like and what you can to do if you're struggling with your relationship with food.

The closure of fitness centres, combined with prevalent discussions around food shortages and lock-ins, can be distressing for some people whose relationship with food is already strained.

"Things like stockpiling food, that's particular triggering for someone who might be experiencing bingeing or purging behaviour," says Ms Trinick.

A general environment of uncertainty and anxiety, coupled with restrictions on social connections, can also create a perfect storm.

Melbourne-based Alessia*, who recovered from anorexia nervosa three years ago, has noticed her obsessive food-based thoughts creeping back now that her usual way of coping indoor rock climbing is off limits.

"When I go climbing, it diverts my attention from my body being thin to a focus on being strong and capable," says Alessia, 30.

"My job is under threat, and all of the increased stress with the world around me, coupled with the fact I can't have any outlet for managing my stress, has pushed me back to that place."

She's noticed herself limiting her food intake again and overexercising.

"At the moment it's like that's the only thing I can do to make it feel like it's all okay like I'm in control somehow," she says.

The term "eating disorder" usually implies a diagnosis or a condition that fits into the diagnostic criteria of an eating disorder, such as anorexia nervosa, bulimia nervosa, or binge eating disorder.

"Disordered eating" suggests the relationship with food is disturbed, but no diagnosis has been made. Disordered eating behaviours which include fasting and skipping meals, eliminating food groups, or restrictive dieting accompanied by binge eating and excessive exercise can be a precursor to a fully-fledged eating disorder.

The symptoms for eating disorders present differently for everyone, making self-diagnosis difficult.

However, Ms Trinick says "for most people with a diagnosed eating disorder, it begins with generally speaking black and white dieting behaviours" and spirals from there.

If you've found yourself focusing more on food and weight and less on the things you would normally build a balanced life around, that's a red flag that you may need help.

You can reach out to the Butterfly Foundation, or see your GP for a Mental Health Care Plan (which allows for Medicare-subsidised sessions with a psychologist).

Psychologists, psychiatrists and other specialists are currently offering remote sessions using Zoom, Skype or FaceTime an option that Rachel recommends.

"It was really daunting moving to a digital platform, and I was really tempted to be, like, 'I'm not even going to bother'," she says.

"But now I know it's coming, so it's kind of like a safeguard."

If you're distressed by the prevalence of articles or social media posts focused on dieting and exercise in isolation, it can also help to do an audit of your media intake.

"Jump online, do a clean out of social media, do a clean out of what you're seeing online. Think, 'Do I feel better or worse after seeing that?'" Ms Trinick says.

The same goes for the shows you choose to watch in isolation.

"If you find myself comparing or self-criticising due to consuming that sort of media, that's when it's becoming a problem."

Experts recommend staying on top of your self-care: that includes making sure you sleep, stay hydrated, incorporate pleasurable activities in your day, and practise mindfulness.

Eating a balanced diet and getting enough exercise are also key pillars of self-care; just keep an eye on whether you're becoming overly focused on those things in an unhealthy way.

Eating Disorders Victoria suggests maintaining a schedule even if you are mostly at home; trying a new hobby (try an online tutorial) and having a go at journaling.

It can also help to keep busy: "Write down a list of activities you can do at this time," says Ms Trinick.

For Alessia, self-care has been about cutting herself some slack.

"I'm trying to embrace ideas of being kind to myself and recognising that nothing's perfect right now and everyone's in the same boat," she says.

"For me, a lot of my stress comes from my job, so it's about recognising that my productivity cannot be measured in terms of pre-corona productivity."

As well as health professionals, it's important to keep in touch with supportive loved ones.

"I think the most important thing is just being able to talk about it openly," says Rachel.

"Especially because a lot of people are posting about all the wonderful productive things they're doing, I think it's important to be able to say to people in your support circle, 'I'm not able to cook right now, or go to the shops'."

*Names have been changed for privacy.

This is general information only. For detailed personal advice, you should see a qualified medical practitioner who knows your medical history.

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What to do if you're struggling with your relationship with food during coronavirus - ABC News

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May 19th, 2020 | Filed under Dieting

GALVESTON, Texas, May 19, 2020 /PRNewswire/ --Dr. Mary Claire Haver, board-certified OBGYN and the founder of the Galveston Diet, reveals that online sales have dramatically increased over the past few weeks indicating that people are ready to get back to a healthier lifestyle.

There was a sharp decrease in sales in early March due to COVID-19 and shelter in place. Dr. Haver decided that worrying about sales was not the answer. Instead, she rallied behind her current followers by creating a "Stay Well, Be Well" series for the diets 60K+ social media fans. The content and communication remained hopeful and encouraging by offering relatable mental awareness tips rather than focusing solely on the program's nutritional eating.

Dr. Haver states, "The reality of COVID-19 hit everyone's emotions differently, it didn't feel like a good time to talk about dieting or unexpected weight gain. For many students, the 'new normal' and social distancing caused mental and financial stress. Promoting weight loss seemed unimportant. We wanted to band together and encourage a time of grace where ideas and thoughts are supported within our community of followers."

Dr. Haver adds, "After four weeks of mindful recommendations including exercise, recipe, and journaling tips, some of our students commented that they might have gained some unwanted weight due to stress-related eating. They were excited and motivated to get back to feeling better in their bodies and lose the 'Pandemic Pounds.'"

In mid-April, the Galveston Diet extended a 25% discount for its Signature program, hoping that it would inspire new users to take back their health. The response has been extraordinary. Due to popularity, the offer will continue through May 31, 2020.

Dr. Haver initially created the Galveston Diet for women experiencing menopause and mid-life weight gain; however, it can work for all ages (and men, too!). The online program recommends a combination of intermittent fasting, anti-inflammatory nutrition, and the tracking of macro-ratios. Controlling inflammation, rather than caloric restriction, is fundamental to the success of this weight loss program.

To learn more about Anti-inflammatory nutrition, https://www.youtube.com/DietandInflammation

AboutDr. Mary Claire Haver is the founder and creator of The Galveston Diet, the first and only nutrition program in the world created by a Female OBGYN, designed for women in menopause. The Galveston Diet is dedicated to helping women reach their health and wellness goals through an anti-inflammatory approach to nutrition.

ContactDr. Mary Claire Haverdrhaver@galvestondiet.com

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Ready To Get Rid Of Those Pandemic Pounds? - inForney.com

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May 19th, 2020 | Filed under Dieting

Katie Maloney is opening up about how she dropped 25 pounds.

After debuting a stunning photo on Instagram weeks ago, which was taken amid the virtual reunion taping for season eight, the Vanderpump Rules star revealed what shes been eating to lose weight. She also offered an update on her plans to start a family with husband Tom Schwartz.

During a May 16 interview, Katie, 33, revealed that after embarking on a series of short-lived diets, she enlisted the help of a nutritionist.

I think dieting is not sustainable and its very short term and just sets you up for failure. So, now I just feel like I just know how to like eat for my body and metabolism, she explained to Hollywood Life. [And] my clothes are fitting again nicely, so thats cool.

Katie was able to lose weight without having to deprive herself. As for what shes been eating, she always has some type of egg dish for breakfast with healthy fats and some greens. Then, after breakfast, she enjoys tea or coffee with some healthy snacks, such as fruits, nuts, or cheese.

Im not a huge snacker, so its usually just going and popping a few things in my mouth just to fuel my body. Because that was the hardest part of it all, just training myself to eat more frequently than I normally would, Katie revealed, adding that she likes to eatgiant protein salads for lunch.

Having those vegetables that really fill you up, those slow carbs that your body takes a long time to break down. Thats nice eating more of those. And then at dinner, well make chicken with green beans or broccoli, or something just nice and easy on the side, she stated.

As she and Tom prepare to celebrate their fourth wedding anniversary in August, the Pump Rules couple has confirmed that they could beexpanding their family this year.

Im ready, Tom revealed toHollywood Life. Were ready. Little Baby Bubba!

Yeah! Katie agreed.

According to Katie, her desire to get healthy and lose weight was prompted by her plans to become a mom.

Its important, Katie said. Everything has to do with that because I mean, you want to be able to get your body in a good, healthy place and make sure that its working.

Photos Credit: Instagram, Media Punch/INSTARimages.com

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Vanderpump Rules' Katie Maloney Shares What She Ate to Lose 25-Pounds, Says She and Tom Are Ready for a Baby - Reality Blurb

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May 19th, 2020 | Filed under Dieting

During coronavirus lockdown, food has become a central part of our lives. But for Marie Lamensch, who suffers from an eating disorder, being at home and stuck with food is like her version of hell.

Marie Lamensch, 36, is a communications and project coordinator at the Montreal Institute for Genocide and Human Rights Studies (MIGS) at Concordia University.

For most people, anorexia starts when youre a teen, but I developed an eating disorder in my late 20s. I used to have a normal relationship with food; I enjoyed cooking and eating. But for the last 10 years, its been up and down. At one point, I lost so much weight that I couldnt walk anymore. I had to move back in with my mother.

Ireceived treatment at the Douglas Institute in Montreal. Ive learned to manage my anorexia, but its not a way to live: I dont get my periods; I cant have children; I still eat very little throughout the day because whenever I eat, I feel guilty.

Even before coronavirus, I didnt go to parties or restaurants. I avoided those situations because my biggest fear is being surrounded by food. Im scared that if Im near food, Ill eat it and get fat. Thats what my mind says, anyway.

MORE:I am lonelier than I have ever been. No one has touched me in five weeks.

I also avoided being home. I used to get up at 6:30 a.m., work out at the gym for at least an hour, bike to my job, work non-stop and leave the office quite late.

During this quarantine, people on social media have been sharing tons of advice on wellness and self-care at home. The content thats been put out there assumes that everyones idea of home is the same; that home is a safe place. That isnt the case for me. Home is my nightmare; where theres always food and Im alone with my body and my negative thoughts. Now that Im at home all the time, I try to be as far away from the kitchen as possible. I also always have sound ona podcast or musicso I dont have to listen to my own thoughts about hunger. I always try to distract myself.

The strange thing about anorexia is that I am attracted to food shows and magazines because Im always so hungry. I enjoy reading or watching because I know I can close the magazine or turn off the TV. But right now, wherever I look theres food. On the web, theres articles about baking bread or how to stock up your pantry. Even Quebecs public health director baked pastel de natas to relieve stress. It seems like cooking is calming a lot of people down, but for me, its the exact oppositeit stresses me out.

MORE:Quarantine nation: Inside the lockdown that will change Canada forever

After a decade living with an eating disorder, Ive forgotten what normal food portions look like. I eat very small amounts at a time. If you asked me to eat a whole apple, Id be full after half of it.I even dont remember what pasta tastes like.

Thats why it drives me nuts when I see people posting about weight loss or diets during quarantine. At the Douglas Institute, I learned that any type of food restriction can be detrimental. One of the reasons I developed anorexia is because of dieting and limiting what I allowed myself to eat. I lost control.

During the first week of lockdown, the food hoarding made me panic. Grocery stores are always scary places for people with eating disorders. I get overwhelmed by an abundance of food, but the idea of shortages is just as frightening because I survive on a narrow variety of fruits and vegetables like watermelon, lettuce and strawberries. The thought of not having access to these items worries me.

The gym was part of my everyday life, so when the YMCA closed, I started exercising outside. After a week of running on concrete, my feet got swollen and I couldnt walk for three weeks.This was a wakeup call because I realized how much anorexia has hurt my body. At first, eating disorders are like your best friend;a constant companion. But now I know its my enemyI just need to figure out how to beat it.

I talk to my parents almost every day and theyre really supportive. I have a couple friends who have had anorexia and we support each other. During the pandemic, Anorexia and Bulimia Qubec (ANEB) has also been hosting weekly online chats thatve been really helpful. Being in quarantine has brought so much disruption to my life that I reach out to my family, friends and support systems like ANEB now more than I ever have.

There have been some positive outcomes that have come out of being stuck at home. Lockdown has forced me to confront my fearsI was scared of being around the fridge and pantry because I thought Id binge eat, I was afraid of what would happen to my body if I didnt exercise, and I was afraid of not having structure, which is important to people living with anorexia. Im learning that this new routine is okay, even though it looks really different from my life pre-pandemic.

Ive learned that I can break the unhealthy habits Ive developed by enjoying other activities that give me joy, like reading or drawing.Im hoping that in the long term, this experience will help me get better. Im finding ways to control my fears, instead of letting them control me.

As told to Ishani Nath

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Home is my nightmare; where theres always food and Im alone with my negative thoughts - Maclean's

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May 19th, 2020 | Filed under Dieting
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