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For athletes, food is fuel.

Athletes are constantly advised when to eat, what to eat and how much to eat. Theyre told what to eat before, during and after practice. Food is a critical part of an athletes performance and recovery.

But that system is forcing women to change their bodies to fit a thinner archetype, turning food from friend to foe.

Over 25.5% of female collegiate athletes reported symptoms of maladaptive eating during their careers in 2009, and that number is rising. Yet some athletes want to remind people that food is still fuel.

For Michigan track and field seniors Kayla Windemuller and Samantha Saenz and sophomore Katelynn Hart, food in running has been something that theyve learned to adapt their relationships with during their running careers. Theyve chosen to share their lesson through Instagram accounts that embrace a less restrictive athletic dietary regimen.

I had perceptions of what I should be eating and now I think every kind of food can fit into a runners diet, Hart said.

Saenz and Windemuller are both distance runners who started their Instagram accounts during the COVID-19 pandemic. They were baking and cooking up a storm in that extra time and wanted to share their creations and their recipes with the world.

Hart, another distance runner, started her account when she was living on her own for the first time and begun cooking for herself.

I found it fun to be creative in the kitchen and cook for my friends, Hart said.

Their innocent venture turned into a pivotal lesson on nutrition and its importance.

Hart, Windemuller and Saenz all wanted to use their platforms to better educate people on the importance of food in athletics.

I used to cut ice cream during the season, and now I have it almost every night, Windemuller said. Its important for other people to realize every food has a place.

Womens nutrition and dieting has always been a controversial topic in the running community.

In 2019, Mary Cain, a Nike track and field star, exposed how Nike and coach Alberto Salazar were starving female athletes and urged them to become thinner and thinner. Cain herself was pressured into doping and developed an eating disorder.

95% of eating disorder cases come from women and 90% come from people under the age of 25.

Especially (for) women there is a lot of talk and stress about fitting the ideal body type, and being a runner adds another layer of that, Hart said.

Added Saenz Its a big topic of conversation for womens sports because of how much our bodies change.

Saenz praised having teammates who help each other though those body changes and alleviate the pressure, while Windemuller had a more personal experience to tell.

When she was in high school at Holland Christian, she was small in stature. She hadnt grown up yet and people noticed.

People would make comments to my coaches. Windemuller said. They would say things like, Oh she looks really fit.

Around this time, she found her passion for running and started eating healthier to improve her times. However, as she entered her collegiate career, she faced a lot of injuries and realized that what she ate impacted her injuries and performance. Eating and nutrition helped her grow into the sport.

Now, those same people were commenting on how strong she looked.

It should be less focused on what I look like and more so that Im running the fastest that I ever have in my whole life, Windemuller said. Its about how Im feeling, how Im running and how Im training.

Regardless of their flexible diets, they proved they could still perform.

Windemuller ran four career best times this year during the indoor season in the 800-meter, mile, 3000 and 5000 and had five top-10 finishes during the cross-country season.

Saenz ran four career bests as well 800, mile and the 3000 twice and placed fifth at the Michigan Open in the five kilometers race.

Hart had five top 10 finishes during the cross-country season including winning the Michigan Open individual title in the five kilometers.

The trio use their platforms to show more than just salads, but cookies, cinnamon rolls and banana bread. Together theyre helping to combat the rigid structure of nutrition in womens sports and emphasizing that you can still eat dessert and break record times.

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'It's about the times, not how you look': nutrition in women's running - The Michigan Daily

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Mar 31st, 2022 | Filed under Dieting

At any given time, more than a third of Americans are on a specific diet, with weight loss as a leading reason. Most are going to be disappointed, because even when successful, lost weight is frequently regained within a few months.

While most weight-loss diets can help you lose weight, they may be unsuccessful over the long run for a number of reasons. Some people dont follow their diets carefully and dont lose much weight even from the start. Others may go off the diet entirely after a while, because its too restrictive or the foods arent appealing. Some may engage in less physical activity as they consume fewer calories. But who hasnt heard of someone doing everything right and still losing minimal weight, or regaining lost weight over time? Perhaps that someone is you.

Even when research studies confine study subjects to a research setting with carefully-controlled calories, food types, and physical activity, and with intensive counselling, teaching, and monitoring the lost weight and other health benefits (such as improved cholesterol and reduced blood pressure) tend to disappear soon after the study ends.

According to a new study, popular diets simply dont work for the vast majority of people. Or more accurately, they are modestly effective for a while, but after a year or so the benefits are largely gone.

In a large systematic review and meta-analysis, recently published in the medical journal The BMJ, researchers analyzed 121 trials that enrolled nearly 22,000 overweight or obese adults who followed one of 14 popular diets, including the Atkins diet, Weight Watchers, Jenny Craig, DASH, and the Mediterranean diet, for an average of six months. The diets were grouped into one of three categories: low-carbohydrate, low-fat, and moderate-macronutrient (diets in this group were similar to those in the low-fat group, but with slightly more fat and slightly less carbohydrate). Loss of excess weight and cardiovascular measures (including cholesterol and blood pressure) while on one of these diets were compared with other diets or usual diets (one in which the person continued to eat as they usually do).

While weight, blood pressure, and cholesterol measures generally improved at the six-month mark, results at the 12-month mark were disappointing, to say the least.

Based on this new report, you might be tempted to throw up your hands and give up on weight-loss diets altogether. But theres another way of looking at this: it probably matters less which plan you pick (whether low-carb, low-fat, or something in between) than whether you stick with it.

The average duration of the studies included in this analysis was six months. What if theyd lasted 12 months, or two years, or a lifetime? The benefit would likely have been greater and more long-lasting. The trick is to pick a diet with foods you actually like so that its not so hard to stick with it.

In addition, there are factors other than diet that can have a big impact on weight. For example, everyday physical activity, regular exercise, and sleep are important in helping to maintain a healthy weight.

Rather than following a highly restrictive or named diet, I endorse the Mediterranean diet. Its among the best studied, performs well when compared with other diets (as in this analysis), and was the only diet in this analysis to have long-lasting effects on LDL cholesterol levels.

Losing weight is not easy. If youre struggling with your weight, talk to your doctor, a nutritionist, and perhaps a health coach. Review this study with them and, together, decide on dietary and other lifestyle changes that appeal to you. Then stick with them. Remember, youre most likely to stick with lifestyle changes you actually like.

Follow me on Twitter @RobShmerling

As a service to our readers, Harvard Health Publishing provides access to our library of archived content. Please note the date of last review or update on all articles. No content on this site, regardless of date, should ever be used as a substitute for direct medical advice from your doctor or other qualified clinician.

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When dieting doesnt work - Harvard Health

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Dec 30th, 2021 | Filed under Dieting

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The start of a new year means a new slate. Many take the opportunity to try something different, especially when it comes to health. You might be consideringdietingor setting a goal tolose weight.

The pressure to get fit or shed holiday weight is significantly higher at the beginning of the year. As a woman, I feel the extra obligation to stay slim. I began wondering what other women have to say about the demands to lose weight and diet.

I scoured the internet and my bookshelf for the best body-positive books out there, written by women who understand the burden of societal expectations. I read reviews from other well-known authors, critics and media organizations and researched what other bookworms had to say. From those critiques, I drew up this curated list of the most popular and celebrated books about loving your own body.

Whether your New Year's resolution is to work out, try a new diet, accept yourself more or just read, these books are for all of us.

Established writer, professor andavid Twitter user, Roxane Gay published her seventh book and first memoir, Hunger: A Memoir of (My) Body, in 2017. It quickly became a New York Times Best Seller for its honesty about weight gain and the struggle with food, health and body image.

I currently have two other books by Roxane Gayon my bookshelf: Bad Feminist and Not That Bad. Both are a collection of essays from Gay and other contributing writers. I'm a fan of creative nonfiction, and Gay captures exactly what I love about the genre in all three books -- authenticity.

In Hunger, Gay explains that her memoir is not a weight-loss success story and that she won't be describing how she went from a plus-size to thin. (Spoiler alert: She doesn't lose any weight.) Instead, what Gay learns is much more, such as self-love, compassion, companionship and acceptance.

Another reason why I enjoy this memoir is that Gay doesn't write from a pedestal. Instead, she speaks to her audience directly and in ways someone who has also struggled with body acceptance would understand.

"This is a book about my body, about my hunger, and ultimately, this is a book about disappearing and being lost and wanting so very much, wanting to be seen and understood. This is a book about learning, however slowly, to allow myself to be seen and understood." -- Roxane Gay

You might like this book if

You enjoy raw, vulnerable work or prefer nonfiction or memoir writing. This book is for those who aren't looking for that perfect fairytale ending but seeking a piece of work that is human and relatable.

Following a very successful online career, blogger, photographer and self-love advocate, Jes Baker published her first book, Things No One Will Tell Fat Girls: A Handbook for Unapologetic Living. Her blog,The Militant Baker, has been featured in prominent media outlets, such as Time Magazine, People, Buzzfeed and CNN.

Things No One Will Tell Fat Girls: A Handbook for Unapologetic Livingdetails the life-changing movement of learning to love your body. At the forefront of the fight, Baker encourages her readers to reject fat-shame and to challenge preconceived notions about the "perfect body."

Baker writes that her book is for those with a body who are sick and tired of apologizing for it. She believes that you should be allowed and expected to do all the things that make you happy, which includes just being able to live your life.

A unique aspect of this book is that it includes challenges. Baker calls them "The Fat People: Do All the Things" challenges. The idea is based on one of her satirical blog posts calling out things fat people are told they aren't allowed to do. Readers can choose to participate by accepting these challenges.

"We are more likely to be told by the world that we are good people than anything else. Funny, creative, intelligent, commutative, generous, maybe even extraordinary. What we are not told is that our bodies are perfect just the way they are. Like, ever. We are taught that our outsides are flawed, and not only that, but the majority of our worth lies in our physical appearance." -- Jes Baker

You might like this book if

You are someone who wants something more from a book. Jes Baker's guide is for those who want to make the lessons in this book and the movement of self-love a lifestyle.

If you've followed any body positivity accounts or body-positive women on Instagram in the past couple of years, chances are you've already heard of this book by Caroline Dooner. As an ex-dieter, Dooner has healed her unhealthy obsession with food and weight.

Dooner believes that you don't need to change your diet or try something new -- you need to change the way you think about food. She says diets aren't sustainable, at least not in the long run, and thinks that putting your body through constant dieting and binging is not a healthy or enjoyable way to live.

A memoir with heart and humor, The F*ck it Diet: Eating Should Be Easy encourages readers toeat. That means understanding when your body is hungry and meeting your body's needs with food. Dooner says eating should be simple, and she breaks it down to its truest and natural form.

"When you eat, you are actually bringing 'the earth' into your body -- tying you to the planet and keeping you alive. It's bringing weight to your physical existence. The act of eating and coming back into your body is asking you to accept being human. It is asking us to integrate with the most uncomfortable, messy, earthly, painful, and base parts of our existence." -- Caroline Dooner

You might like this book if.

You're looking for a laugh while you read, Dooner does a great job describing and poking fun at the struggles we all face. The book, which resembles laughing and conversing with a friend, is for those looking to no longer feel guilty for eating and gaining weight.

Former beauty fanatic Anuschka Rees wrote Beyond Beautiful: A Practical Guide to Being Happy, Confident, and You in a Looks-Obsessed World as a captivating self-care publication. Don't just take my word for it -- Caroline Dooner (author of The F*ck it Diet above) called this book a "self-confidence bible that every woman should read."

Beyond Beautifulreads like a guide for a college course, and the first chapter is adequately named Body Image 101. This book has taught me a lot, for instance, I had never heard of the term "body neutral." Rees explains that being body positive is a step in the right direction, as we need to change beauty standards in society, but we also need to be body neutral. It's a call to respect ourselves as human beings, not just body parts that we shrink and pick apart.

Rees's guide is unique in that over 600 real women were interviewed about their struggles with body image. Their quotes and real-life stories are scattered throughout the chapters. There are also reflection questions, colorful artwork and advice about when and how to receive professional help.

"A healthy body image is a bit like a great work-life balance: we know we definitely want it, but we are not 100 percent clear on what it actually looks like, or how to get it. And the fact that body image is a hot topic right now hasn't made things any more straightforward; because mixed in with all the good advice, there is a whole bunch of conflicting information and misconceptions that have muddied the waters further." -- Anuschka Rees

You might like this book if.

You are looking to take a crash course on positive body image and self-love. I would recommend this guide to those new to the present-day movement who want to learn but don't know where to start.

Lindy West began her writing career as an opinion writer for The New York Times. With this professional background, you wouldn't expect West to produce such a comical piece of writing as her memoir, Shrill: Notes from a Loud Woman.

The title of this memoir might sound familiar to you -- as it did to me -- because the book has recently been adapted into aHulu seriesof the same name, starring Aidy Bryant fromSaturday Night Live. Bryant's performance in the series earned her a nomination for a 2021 Primetime Emmy asOutstanding Lead Actress in a Comedy Series.

West's Shrill: Notes from a Loud Womanis a feminist, and most times, humorous, take on women's body image. It describes the experience of many women who feel they need to shrink themselves down to hide and to blend into society. West writes about her personal struggles with body weight and that exact feeling.

"Please don't forget, I am my body. When my body gets smaller, it is still me. When my body gets bigger, it is still me. There is not a thin woman inside of me awaiting excavation. I am one piece." -- Lindy West

You might like this book if

You're looking to expand your library on feminist commentary, especially around body positivity. This memoir is also for those who enjoy or are interested in Roxanne Gay's Hunger. Both are from the same genre and tell a story with intimate detail.

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This is far from an exhaustive list of body-positive books. As this movement becomes more popular, I hope this list grows and the audience expands.

These books are important because they offer a voice to those who feel shamed or discounted by diet and exercise-excessive culture. They also provide a supportive community for those who struggle with society's beauty and weight standards.

Positive body image and self-love are ideals that everyone should bring into the new year. Here's hoping these books encourage and guide you into a more profound love of self.

The information contained in this article is for educational and informational purposes only and is not intended as health or medical advice. Always consult a physician or other qualified health provider regarding any questions you may have about a medical condition or health objectives.

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Top body-positive books to read in 2022 - CNET

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Dec 30th, 2021 | Filed under Dieting

Wow! Another year - a sigh one day - rejoicing the next.

Some prayers have been answered - some not - at least not the way I wanted or expected, or at least not yet.

The Brumbacks have had a lot of changes this year from church to husband Bob's cognitive changes.

Through it all, I'm determined to stay hooked up to God, to fight the good fight of faith, and to trust in the Lord in all my issues I don't understand. Yes, it truly is a daily walk.

Another helpful and blessed change for me was returning to a Friday Women's Bible Study. It was wonderful to rekindle friendship with some women I've known for over 40 years and a blessing to meet some new now friends.

I've also been studying The Passion Translation Bible. I'll leave you with the following comments and quotes:

For hope: "Your hope is bright and filled with a living hope that will not fade away" (Proverbs 23:18, TPT).

When irritated at certain persons: "Don't be angrily offended over evildoers or agitated by them" (Proverbs 24:18, TPT).

For diet, yep, I've gained some weight back: "When you discover something sweet, don't overindulge and eat more than you need, for excess in anything can make you sick of even a good thing" (Proverbs 25:16, TPT).

Recently I prayed: "I will do what the Lord tells me to do!" and the Lord directed me to the following: "Give God the right to direct your life, and as you trust him along the way, you'll find he pulled it off perfectly!" (Psalm 37:5, TPT).

Gene Ruth Brumback is an ordained minister.

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Believer's Arena 12-30-21: From hope to dieting, a few scriptures for the new year - Tahlequah Daily Press

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Dec 30th, 2021 | Filed under Dieting

There's nothing more satisfying than leaving behind a difficult year and looking ahead toward a fresh start. In fact, it's our love for new beginnings that make New Year's resolutions so popular every year.

People set resolutions related to all sorts of things, like finances, relationships, fitness, and healthy eating. But sometimes it can be difficult choosing a goal for yourself that you feel you'll be able to follow.

With this in mind, we decided to talk with the Eat This, Not That! Medical Expert Board to get their advice on the best food and healthy eating resolutions for 2022.

Here's what our board has to say about New Year's resolutions, and for more healthy eating tips, make sure to check out The 7 Healthiest Foods to Eat Right Now.

"My wish for you in 2022 is to start really practicing an attitude of addition rather than subtraction. Please fight off the desire to cut food out and embrace what you can add in! Seeds (chia, flax, sesame, pumpkin, sunflower), microgreens, spices, fermented foods are all underrated foods that have powerful nutrient profiles. Sprinkle seeds on your toast, top your sandwich with microgreens, try recipes with turmeric and ginger and throw some kimchi in your grain bowl. Your brain and gut will thank you."

Sydney Greene, MS, RD

RELATED: Sign up for our newsletter to get daily recipes and food news in your inbox!

Say this next time you're enjoying a meal: "I am going to take the time to enjoy every bite of what I eat and enjoy the choices I consciously make. I am also going to stop dieting and find a healthy way of eating that will make sense for the rest of my life and allow me to enjoy eating."

Howard Grossman, MD

"My best food resolution is to worry less about what you should do with food and more about what food can do for you. Eating a variety of nutrient-dense foods can work wonders for your mind and body. This includes improving your gut microbiome, strengthening your immune system, boosting your mood, and fighting against chronic degenerative diseases. Stop micromanaging your food choices and instead, trust that food is your friend and an important aspect for well-being and longevity."

Lisa Moskovitz, RD, CDN, CEO of NY Nutrition Group

"You can make a grocery list, plan your meals ahead of time, and go shopping in your pantry first before going to the supermarket."

Chef Nik Fields

"When it comes to New Year's resolutions, I find that more approachable goals are more sustainable than completely giving up certain foods. Instead of a dry January, which can result in major binging in February thanks to complete deprivation, I like recommending a 'damp' January. Instead of giving up booze cold turkey, commit to having 1 to 2 drinks per week. Allowing those indulgences can make the journey much easier to stick to without feeling like you have to live without.

One simple resolution I like to suggest is taking a calcium and magnesium supplement before bedtime. Since many people are not meeting their calcium and magnesium goals, having the simple goal of taking this supplement pre-bedtime can help fill the gap while also possibly supporting quality sleep (thanks to the magnesium)."

Lauren Manaker, MS, RDN

"Think about what you can add to your eating plan as opposed to what you should take away. For example, by being positive, and focusing on adding more healthier produce, you may no longer even want junk food anymore. Add fruit for breakfast, greens with your lunch, and try a new roasted veggie for dinner. Consider the 'power of one,' which means yes, you can have dessert, and yes you can enjoy a starch. Just pick your favorite one and enjoy it rather than banning dessert altogether. When faced with an assortment, choose the one you like most, practice portion control, and enjoy it!"

Lisa Young, PhD, RDN

"So many people make strict goals for the new year, but the truth is, balanced goals that you can maintain over time are best! The 80/20 rule says 80% of the time focus on what you should be doing like eating fruits, veggies, whole grains, lean protein, and healthy fat. Then 20% of the time you can splurge a little and eat some of the foods that you shouldn't eat every day, but like to enjoy from time to time. The reality is, there will always be a vacation, happy hour, or celebration, so you have to learn to include those eating experiences into your eating plan without going overboard. The 80/20 rule can help you reach your goals and enjoy splurges from time to time."

Amy Goodson, MS, RD, CSSD, LD

"Oftentimes, folks put a lot of negative energy around avoiding foods or taking away 'bad' foods from their diet. Instead, I recommend putting a positive spin on food and making the New Year's resolution to enjoy and savor every meal, every snack, and every morsel of food that goes into your mouth."

Toby Amidor, MS, RD, CDN, FAND

"This rule simply means that at each meal, you'll make sure to include either a red, orange, or green-colored fruit or vegetable. This way, you'll be making an effort to pick a beautifully colored food that will not only make your plate look more appealing, but will also help to make you feel satisfied with nutrient-packed wholesome, nutritious food that's rich in water, fiber, and anti-inflammatory compounds. Eating colorful produce helps to promote a healthy weight while assisting your body in staving off chronic diseases, like heart disease and diabetes. Meanwhile, concentrating on getting these colorful healthy foods on your plate will prevent you from focusing on the less healthy foods."

Tammy Lakatos Shames, RDN, CDN, CFT, and Lyssie Lakatos, RDN, CDN, CFT, also known as The Nutrition Twins.

"Every single person signing up for [my program] starts the conversation by saying 'I've tried this, this, this, and this diet and nothing works.' And that's because they don't! Or at least not for the long game. You might get a quick 30-day fix because you ate no carbs, only drank juices, or lived on cabbage soup.

But these things aren't healthy for your body and mind, and they're not sustainable. So I beg you, no more fad diets again! Talk to me or anyone else who can help get you still eating the good stuff and still living your life in a healthy and delicious way."

Melissa Pfeister, RD

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Best Food Resolutions You Can Make in 2022, According to Our Medical Experts Eat This Not That - Eat This, Not That

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Dec 30th, 2021 | Filed under Dieting

(WETM)- With the new year just days away Americans look at this time to set goals and resolutionsmost commonly relating to fitness and dieting.

Heather Maio, owner of New York Sport and Fitness(NYSF) gives tips on how to be successful withthose healthand fitness resolutions.

She says, I think for both things, one of the things that people forget to do is to evaluate where they are right now.Sowe just set thesegoalsbut we dont take into consideration our current lifestyle, our current habits or current, you know, situations and things that may get in our way. Andsofor example, if my goal is to get to the gym five days a week, but I havent been to the gym in the past two years, that might not be that realistic.

That makes sense, so how do you make realistic goals? Maio says, youhave totake into accountwhat you like and where you currently arestartreallysmall, one, two, three tops like seriously no more than threethingsI can change right now.Sofor a lot of folks, if we just concentrate on okay, one meal a day, Imgonnamake sure I have areally niceserving of vegetables, and Im going to prioritize eating some animal protein. It seemsreally small, but those two things are hugelyimpactfuland it still leaves room for everything we really enjoy eating so we dont have that restricted Im on a diet type feeling.

For those of you who already maintain a pretty routine diet and fitness lifestyle, what sort of health and fitness goals can you set? Maio says, if you know that you have your strongpointsso somebody is alreadygettingto the gym. Okay, well, where could we maybe turn the value up on now a littlebit.My biggest tip for anybody iskeepeverything the same Monday through Sunday. So,dontset yourself up to feel the need to cheat or to feel the need to you know, wait until Thursday to have a treat that you like. Eat what you want all the time but lean into what we just talked about keeping the veggies keeping the animal protein and so try to keep everything nice and even. Thats where we see really,really coollong termresults.If you find yourself having trouble committing to your resolutions dont beat yourself up. Maio has a saying about failure

Heres the thing with failure,failure means you tried right, which is so incredibly cool.I truly believethatthe only real failure is if you do not try at all. And so,think about failure and reframe it. Its a failure. Its feedback. You learn what did not work.

Good luck in the new year with your resolutions!

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Dec 30th, 2021 | Filed under Dieting

The festive period usually involves a large amount of food, alcohol, and socialising.

As a result, January comes around and many of us put a huge amount of pressure on ourselves to lose weight and be 'healthy'.

For many, this is done by counting and restricting calories - the most popular fad diet around. Although this can work in the short-term, it can also have major unwanted side-effects and is difficult to maintain.

Here, Tamara Willner, a senior nutritionist with NHS-backed healthy eating plan Second Nature, explains why calorie counting just doesn't work as a long-term weight-loss solution, as she launches the company's #CancelCalorieCounting campaign.

She also shares other ways to reach your weight and health goals that don't involve obsessive counting or harsh deprivation - and six balanced, healthy diets for you to enjoy at home.

Here, Tamara Willner, a senior nutritionist with Second Nature, explains why calorie counting just doesn't work as a long-term weight-loss solution, as she launches the company's #CancelCalorieCounting campaign. She also shares meals you can eat to lose weight in a healthy, balanced way, like these mouth-watering Weekend Scrambled Eggs (pictured)

WHY EATING LESS DOESN'T ALWAYS WORK

Calorie-counting is a result of the myth that weight loss is as simple 'eat less and move more'.

By this line of thought, if we reduce the amount we put into our bodies and increase how much we use up, we'll lose weight.

The basic idea can work (in the short-term) but when considering something as complex and unique as our bodies response to foods, the science doesn't add up.

Not all calories are equal, for example, 100 calories of avocado vs 100 calories of biscuits, and the number of calories we actually absorb from foods varies greatly between individuals - it's rarely the number we see on the packets.

WHY 'GOOD' AND 'BAD' FOOD IS DAMAGING

Most of us who've tried dieting before have practised calorie-counting at some point in time.We might not even realise we're calorie counting if we're taking part in a traditional weight-loss programme.

Often programmes provide lists of foods that relate to 'points' or colours that attach moral value (e.g 'red' foods are bad) but these are usually all just based on calorie content.

Interestingly, according to the Second Nature survey of 1,000 people who currently calorie count or have calorie counted in the past, conducted by One Poll, 41 per cent think this language encourages a negative relationship with food.

If calorie-counting worked in the long term, we'd only need to try it once or twice and then we'd see our results and be able to sustain it.

Healthy and hearty: A bacon and bolotti bean stew recommended by Tamara (recipe below). She explained that the science of calorie counting does not work in the long term

WHY WE GET TRAPPED IN A VICIOUS CYCLE

A strict diet that focuses on calorie counting might work for some, but for the majority, it's a short-term solution and will fail at some point, leaving us where we started.

1) It promotes low-calorie foods rather than healthy foods

31 per cent of people surveyed by SecondNature.io say they struggle to eat healthy foods if they're high in calories. This means that weve moved away from thinking what would nourish my body to whats the lowest-calorie option. If we compare a sugary, ultra-processed (but low-calorie) cereal bar to a Ryvita cracker with avocado and cheese on top, the latter has more calories, but it also will keep us fuller for longer and provide our bodies with a variety of nutrients.

2) Its hard to keep up because we feel hungry

One-third of those surveyed would go to bed feeling hungry up to four times per week. When were scrimping on meals to save up calories for things we enjoy, like chocolate, were not providing our bodies with enough fuel, so its no wonder 46 per cent of us feel hungry while calorie-counting.

3) It can negatively impact our mental health and social lives

Any lifestyle changes should be things we can incorporate into our lives over time. Skipping social events, as 48 per cent admitted to doing while calorie-counting, isnt sustainable behaviour. This will only further fuel poor mental health and lead to us giving up. Second Nature enables you to make small changes you can keep up without sacrificing your happiness.

This is usually because calorie-counting results in a vicious cycle. We want to lose weight, so we cut our calories, which leads to some short-term results, but then we can't keep up this behaviour because we feel hungry and grumpy so we stop it, resulting in us regaining the weight and then some.

Once we're in this cycle of yo-yo dieting it can be very hard to break, and it can sometimes have a negative impact on our metabolism in the long term, leading to us storing fat more easily.

One of the main reasons we might struggle to keep up this behaviour is hunger.

In order to eat or drink the things we love, many of us cut down on our meals to 'balance' the calories, with 52 per cent cutting down meals to eat chocolate, 45 per cent for alcohol, and 40 per cent for biscuits.

As we're then reducing the number of whole foods with protein and healthy fats we're consuming, we're likely to feel hungry more often. Sadly, whilst calorie counting 33 per cent of us say we go to bed feeling hungry three to four times a week.

WHAT TO EAT INSTEAD...

Rather than restricting your diet this January, there are other ways to reach your weight loss goals and be able to sustain these in the long term.

At SecondNature.io, which was this year announced as one of the government's anti-obesity partners, the focus is on eating whole foods and meals that are naturally high in protein and healthy fats, which keep us fuller for longer.

Additionally, diet is one piece of the weight loss puzzle, so focusing on our stress, sleep, and movement helps us to make changes we can sustain.

It's also important you let yourself have the things you enjoy in moderation, and where possible make small swaps to reduce the number of refined carbohydrates you're consuming.

By doing so, you'll manage your blood sugar levels much more efficiently and this can have a number of benefits, including reducing your chances of developing type 2 diabetes whilst also reducing sweet cravings.

BREAKFASTS

Peanut butter Jam oats

Serves 1

Prep and cooking time: 12 minutes

Ingredients

40g rolled oats

250ml milk

2 tsp chia seeds or milled flaxseed

60g frozen berries

60ml water

1 tbsp peanut butter

Method

Weekend scrambled eggs

Serves 1

Prep and cooking time 10 minutes

Ingredients

1 tbsp butter

3 medium or large eggs

1 tsp fresh chives or basil, finely sliced (optional)

Method

1. Crack the eggs directly into a cold saucepan with 1 tbsp of butter. Turn on the heat and begin stirring the eggs with a spatula.

2. As the eggs start to cook (it sticks to the bottom of the saucepan), take the pan off the heat for 10-15secs and keep stirring. Once the eggs have cooled a little, return the pan to the heat. The key to this recipe is to keep stirring at all points.

3. Keep repeating step 2 until the eggs are cooked to your desired consistency (slightly runny vs. more firm).

4. Add a pinch of salt and pepper and give the mixture a final stir before serving. Sprinkle any herbs (if using) over the top.

LUNCHES

Halloumi Chermoula traybake

Serves 4

Prep and cooking time: 40 minutes

Method

1. Preheat the oven to 200C or 180C fan.

2. Prepare the chermoula by adding the garlic, coriander, parsley, paprika, cumin, lemon zest and juice, the olive oil and a pinch of salt and pepper to a blender, and blend until smooth.

3. In a baking dish, combine the aubergine, zucchini, red pepper, red onion and chickpeas, mix through the chermoula evenly and bake in the oven for 30-40mins, or until the vegetables have softened.

4. Add the sliced halloumi on top of the vegetables and bake for a further 15mins, or until the halloumi is lightly golden.

5.Serve with a squeeze of lemon

Roasted cauliflower and fennel soup

Serves 4

Prep and cooking time: 45 minutes

Ingredients

2 cloves, garlic minced150mL water800mL chicken stock300mL single cream2 bay leaves150g bacon, diced60g hazelnuts1 small handful of chives, sliced

Method

1. Preheat the oven to 200C/180 fanC. Toss cauliflower in 2 tbsp oil on a baking sheet;. Season with salt and pepper. Roast, tossing once, until florets are browned all over and tender, 3035 minutes.

2. While the cauliflower is roasting, add 1 tbsp olive oil to a large saucepan, over medium heat.

3. Fry the shallot, fennel and garlic until softened (5-8mins). Add 150ml water and cook until mostly evaporated (around 5mins).

4. Add roasted cauliflower, stock, cream, and bay leaves; season lightly with salt and pepper.

5. Bring to a boil, reduce heat, and simmer until cauliflower is very tender, 20 minutes.

6. While the soup is simmering, fry the bacon in a small non stick frying pan and set aside once golden brown. No need to add any oil as the bacon will release oils.

7. In the same pan fry the hazelnuts until golden and roasted. Set aside to cool and then roughly chop.

8. Remove the bay leaves from the soup and discard. Let the mixture cool slightly

9. Puree cauliflower mixture until very smooth. Using an immersion blender or blender. But ensure the mixture has cooled if using a blender.

10. Serve topped with bacon and hazelnuts.

DINNERS

Beef bourguignon

Serves 4

Prep and cooking time: 2 hours 30 minutes

2 tbsp tomato puree200g pearl onions200g baby chestnut mushrooms, halved1 bay leaf5 sprigs fresh thyme500ml beef stock300ml red wine (or extra 300ml stock)1 tbsp cornflour2 tbsp fresh parsley, roughly chopped

Method

1. Preheat the oven to 180C/160C fan/gas mark 4.

2. Heat the oil in a large saucepan or casserole dish, over medium heat.

3. Add the diced beef and brown for 5mins, until mostly browned on the outside, but not cooked through.

4. Remove the beef from the pot and set aside.

5. Add the celery, carrot, and onion to the pot, and cook for 5-7mins, until tender.

6. Add the garlic, thyme leaves, and tomato puree, and cook for another 2mins.

7. Add the red wine, stock, pearl onions, bay leaf, and browned beef. Season with salt and pepper to taste.

8. Bring to a boil, then add the lid, and place in the oven. Cook for 1 hour.

More:
Why your January calorie-counting diet WILL fail and what to eat to shift pounds for good - nation.lk - The Nation Newspaper

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Dec 30th, 2021 | Filed under Dieting

It is very important to have breakfast. It is very important for reducing weight, controlling blood sugar in the body, giving the necessary energy to the body, etc. But having breakfast daily is not enough. For this, it is also necessary to take the right diet in breakfast. At the same time, it is very important for those who are working out or dieting to lose weight, it is very important to have breakfast in the right way. Otherwise, some mistakes made in breakfast will spoil all your efforts to lose weight.

You are making mistakes regarding breakfast, it can be detected very easily. If you feel hungry again within a few hours of having breakfast, then it means that you are doing some mistakes during breakfast. These mistakes will make you want to eat again and again and in such a situation it will not be possible for you to lose weight.

Having breakfast in a hurry while roaming: Often people live early in the morning and because of this they are not able to sit comfortably and have breakfast. They have breakfast while running or working. By doing this, the sensors of his brain are not able to reach the fact that his stomach is full. Due to this, they feel hungry again in no time.

High amount of sugar: If you are working out a lot, dieting all day and still you are not losing weight, then take a look at your breakfast. If you are drinking backed food or packed juice in breakfast, then a lot of sugar going into your body through them will not allow you to become thin.

High-calorie but low-nutrition: If you are eating such things in breakfast, in which calories are a lot but the nutrients are minimal, then such breakfast will increase your weight instead of reducing. Always eat rich protein items in breakfast. With this, you will not feel hungry for a long time and calories will also be less in it.

Junk food: If you are taking only soup in dinner or not having dinner to lose weight, then keep in mind that even then your breakfast should be balanced. Otherwise, a heavy breakfast will fill the quota of calories saved in the night and you will not be successful in the objective of losing weight.

Link:
Effort to lose weight will fail if you make this mistake in breakfast The Oxford Spokesman - The Oxford Spokesman

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Dec 30th, 2021 | Filed under Dieting

The internet is full of quick-fix weight-loss hacks. One popular suggestion is to eat 'negative-calorie' foods such as celery, because you burn more energy eating and digesting the celery than you absorb.

Is it true that eating some foods makes uslosecalories rather than gain them? And does eating these foods help weight loss? We asked three experts in nutrition and physiology: 'Do negative-calorie foods exist?'; here is what we found.

Louise Dunford, an expert in nutrition and physiology from De Montfort University in the UK,explains that"acalorieis a unit of energy, usually expressed as kilocalories (kcal) for the energy content in food".

Most food packaging comes with labels that describe how many calories are in that product. We consume calories by eating and use calories by burning energy.

Dunford says: "Ourenergy needsare made up of three components:

The energy needed to maintain a body at rest, which is the energy needed for our body to carry out its basic processes so we can live.

The thermic effect of eating, which is the increase in metabolic rate after eating, while food is digested and absorbed.

Additional energy needed for activity and exercise."

"The theory behind negative calorie foods is that some foods have lower calorie (energy) content than the amount of energy it takes to digest and absorb the food into the body," Dunfordsays.

"This sounds plausible, in theory. But in reality, even the lowest calorie foods, such as celery, contain more calories than it takes to break down and absorb them in the body."

Some foods that have been labelled as 'negative-calorie' include celery, grapefruit, tomatoes, cucumber, broccoli, lettuce and carrots.

Two of the three experts said there was no evidence that negative-calorie foods exist.

"Even the humble stick of celery, while being about 95 percent water, still contains a small number of kilojoules from carbohydrate (65 kJ to be exact),"saysTim Crowe, an expert in nutrition from Thinking Nutrition.

"Though there is an energy cost to your body in digesting food, called the thermic effect of food, but that equates to about 10 percent of the energy in the food. So even celery adds some kilojoules to your diet. And while it's a small number, it's definitely not a negative number."

Although not a food,cold waterhas been considered calorie negative. Cornelie Nienaber-Rousseau, an expert in nutrition from North-West University in South Africa,says:"Water contains no energy and when drinking water outside body temperature ranges will expend some energy to maintain the body's internal temperature i.e. the so called water-induced thermogenesis effect."

Several studieshave tried to investigate whether this effect could be beneficial for weight loss, but most found no or minimal calorie expenditure after drinking cold water.

Chewing gum although something which we may not consider food has also been considered 'negative-calorie'.

Again, however, its effect is minimal, Nienaber-Rousseausays:"Mastication merely burns11 kcal (46.2 kJ) per hourand can therefore hardly be considered as being real exercise. Because one stick of gum contains around 10 kcal (42.0 kJ), it will require being chewed for one or more hours to burn the energy the gum provides."

If celery, grapefruit and cucumber do not cause us to lose calories, how come they are often found in effective weight-loss diets?

"Diets based on so-called negative-calorie food or to use the more acceptable term 'free foods' do not work because they cause an energy deficit, but rather because these foods satisfy hunger by filling the stomach with food that is not energy dense and coupled with exercise can lead to burning more fuel than was ingested to create an overall energy deficit," Nienaber-Rousseausays.

Or, as Croweputs it: "How foods like celery, lettuce and broccoli can help you lose weight is if your mouth is full of celery, then there's no room to fit in burgers and fries."

Eating so-called 'negative-calorie' foods can therefore aid weight loss by making you feel full. However, it is important not to just add them into your diet.

"It's important to replace higher calorie items on a plate rather than add these fruit and vegetables to meals, as by simply adding healthy items you increase the overall calorie content. For example, a cheeseburger plus a salad contains more calories than a cheeseburger alone," Dunfordsays.

Interestingly, this can be psychologically difficult to do Nienaber-Rousseaunotes"studies indicate that people would underestimate the energy content of a food/meal when a healthy food such as a free food is present this phenomenon [is known] as the 'negative calorie illusion'''.

"Unfortunately, negative calorie foods are a myth, and there is no easy way to lose weight and keep it off in the long run," Dunfordsummarizes.

"Changing your food and drink options for healthier ones on a permanent basis is more likely to lead to sustained long-term weight loss than short-term dieting alone."

Article based on 3 expert answers to this question: Do negative-calorie foods exist?

This expert response was published in partnership with independent fact-checking platform Metafact.io. Subscribe to their weekly newsletter here.

See the original post here:
Here's What You Really Should Know About 'Negative-Calorie' Foods, According to Experts - ScienceAlert

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Dec 30th, 2021 | Filed under Dieting

You may have them already neatly written down, they may be still distilling in the back of your subconscious, or given the year weve had you may have written them off for the present moment.

Yet it is this time of the year that many individuals reflect on the last 12 months, and often put together a list of what they will try to do to make the next year better, or improve themselves. While being the best you may be a very noble thought, actually how realistic is it, and could it be doing you more harm than good?

We are all aware that perfection doesnt exist but some of the goals we set ourselves have raised the bar so high, that failure, for want of a better word becomes an inevitability and we come crashing back to the ground feeling worse than before we started. An interesting point is that many New Years resolutions are abandoned by mid-January.

Naturally my column will veer toward those resolutions which benefit your physical and mental health, the two being equally important.

However, when picking any goal, among the questions to ask yourself might be, is this change realistic, can I incorporate it into my life without other duties, responsibilities and relationships suffering, and also what do I hope to achieve by any alteration to my lifestyle.

Many goals are sadly unrealistic. Unless you are a highly trained athlete, for the majority training hard for six days a week is unsustainable. Like working too many hours, you are more likely to suffer a drop off in performance, end up with an injury and indeed become so disillusioned that you abandon exercise altogether. We all have a certain capacity, and for most, working and exercising within sensible limits is likely to yield greater long-term gains.

Similarly, many people feel that being the best you translates into being everything to everyone, never saying no, and always presenting a sunny disposition. It is not a failing to refuse certain requests due to time constraints, lack of resources, or even because it will prevent you from doing things that you would like to be doing. Being helpful is obviously a very attractive characteristic, but make sure you dont become the go to person for everyone and everything.

In the same vein of doing things for yourself, if because of the pandemic youve missed an important screening test for example a smear, or you are on a medication which requires blood monitoring and you think youre overdue, please enquire about these. Being proactive about your health will not be frowned upon and many medical professionals will welcome your enquiry and desire to take ownership of your health.

No one can live like a saint, and while it would perhaps be wrong of a doctor to advocate cheat days, a healthy diet without the occasional treat, whatever that may be is more likely to have you eating well the rest of the time. Many diets are ultra-restrictive, such that you may forget the social aspect of eating, and decline offers from your friends and family to dine together. Weight loss takes time and dedication, and crash dieting is less likely to be good for the body, or be sustainable. Our children also watch us like hawks so crash dieting and over exercising may influence their perception and behaviours.

On the last point of what you hope to achieve, your goals can be very simple but should be enough of motivator so that when you waver, they prompt you to keep going. For example, youre more likely to stop smoking because you want to run around with your children without getting breathless, or have more money to spend on nice things.

However, we all remain human, and in spite of our best intentions we will waver and we will fall. I hasten to use the word fail because of its harsh nature. When this happens, while it is important to recognise it, beating yourself up will not help, not will abandoning your resolve. It is better to accept that it happened, put it behind you, and continue with your good intentions.

Finally, many are overly self-critical and hence feel the need to have a set of resolutions in the first place. Self-improvement is a journey which often doesnt run smoothly. The most important thing is to be kind to yourself on the way.

See the article here:
Dr Zak Uddin on New Year resolutions - Dorset Echo

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Dec 30th, 2021 | Filed under Dieting
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