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Fat. Just that seemingly simple, three-letter word can conjure up pain for many of us: childhood memories of being made fun of on the playground. A before picture taken at that weight-loss program we tried. A moment full of shame in the fitting room.

Turn the TV to any channel, flip through any fashion magazine, scroll through any social media feed, and you will be thrust into a world where thin people are celebrated and fat people are nowhere to be found. And yet, fat peoplea term increasingly and intentionally used to destigmatize and ultimately emboldenmake up the vast majority of Americans.

In a world where discrimination can range from hurtful (fat people are routinely the butt of jokes in everything from casual conversation to big-screen Hollywood movies) to outright dangerous (doctors regularly advise weight loss, without further analysis, to fat patients while recommending blood work, CAT scans, or physical therapy for patients of smaller size experiencing the same symptoms), fat people are regularly given the message that they are unworthy. And the vegan community isnt immune to this harmful rhetoric either.

Veganism and diet culture have been confused for years, and as the movement grows stronger, the prevalence of health-focused messaging combined with rampant body policing is only doing harm. How can we pry apart plant-based advocacy from societys too-prevalent anti-fat bias and work toward a size-inclusive movement? First, we have to unpack the way we treat fat people. And its a big problem.

When it comes to shifting the conversation about fat bodies and flipping the harmful fatphobic gaze of society on its head, there is perhaps no more visible agent of change than Lizzo. The 33-year-old pop star is as well-known for her advocacy for radical self-love as she is for her chart-topping hits, frequently celebrating her sensuality and proudly flaunting her body across Instagramin and of itself a radical act in a world where fat bodies are expected to cower and hide in shame. Then there are the commenters. The louder her critics become about her near-nude social media posts and brazen captions (the next time you want to judge someone for drinking kale smoothies or eating McDonalds, or working out or not working out, mind your own business), the bolder she becomes.

But as with any challenge to the status quo, Lizzos take-no-prisoners approach is deeply uncomfortable to someespecially those who have built their careers on making thin bodies. When The Biggest Loser star Jillian Michaels appeared on BuzzFeeds digital morning show with a gripe about Lizzos public displays of self-adoration, the fallout was significant. Why are we celebrating [Lizzos] body? questioned the fitness celebrity. Cuz it isnt going to be awesome if she gets diabetes. [] Like, I love her music. [] But theres never a moment where Im like, And Im so glad shes overweight!

In the days following Michaels jab, the public discourse around body positivity was profound, with celebrities and pundits weighing in on what Lizzowho went vegan in 2020 and regularly posts plant-based recipes to more than 14 million TikTok followersshould do with her body. Though such Page Six-worthy discussions are fewer and farther between when it comes to other mega-famous singers whose bodies conform to a social norm, something about Lizzo showing off her curves unapologetically while twerking in a bikini was just the type of envelope-pushing that woke up a society-at-large that, when it comes to confronting their complacent role in fat-shaming, had been largely asleep.

The buzz that Lizzos body-love platform has created is a reflection of a movement that has gained popularity in recent years, thanks to the hashtag-happy culture that helped to popularize it. But before #fatacceptance was trending, there was body positivity.

Founded as a nonprofit in 1996 by author Connie Sobczak and social worker Elizabeth Scotttwo women who are not fatThe Body Positive organization prides itself on teaching people how to reconnect with their innate body wisdom in order to have more balanced self-care. The feel-good pillars that guide the mission include declaring your authentic beauty and cultivating self-love. Though hailed as a corrective to the hatred that so many women have had toward their bodies, the movementwhich has spun out far beyond just the initial organization and become a standalone social media trend (with nearly 16 million posts hashtagging #bodypositive)has also undergone criticism.

In her 2020 book, What We Dont Talk About When We Talk About Fat, author Aubrey Gordon points out what she sees as a glaring omission in body positivity spaces. [W]hile body positivity may be increasing individual self-esteem, it doesnt seem to have made a dent in the prevalence of anti-fat attitudes and behavior, Gordon writes. Further exemplifying this point is a 2019 Harvard study that found that of six implicit biases tested over a nine-year period, anti-fat bias is the only one to have worsened over time.

De-centering the most marginalized bodies from social justice issues that have gone mainstream enough to be somewhat watered downsuch as with the case of body positivity being so focused on self-love that it can feel like an erasure of fat bodies, which are amongst those most victimized in a thin-centric worldis nothing new. As the Black Lives Matter movement grew in popularity and became a mechanism for corporate woke-washing, the group that suffers the most is Black trans people (accounting for the high prevalence of murder and suicide amongst this demographic). Just as caring about racial justiceas well as fancying yourself a feministarguably means the main focus should be on liberating the Black trans community, to be body positive means the focus should be on achieving radical fat acceptance.

Yet for those who continue to suffer at the hands of the institutions and social queues that continue to standardize anti-fat oppression, that moral imperative is missing from the narrative.

If fat people had a nickel for every time a friend was performatively well-meaning in expressing concern for their health, they would be wealthy enough to run the world. And with the wage gap that discriminates against larger bodies (heavy women earn $9,000 less than their smaller counterparts while very heavy women earned $19,000 less), the extra money would be welcomed.

So can you be fat and healthy? According to Dr. Yami Cazorla-Lancaster, the answer is a resounding yes. The pediatrician and lifestyle medicine physician sees healthismwhen a persons worth is judged by their health statusas a way our society paints the so-called picture of health, and it runs deep. Research shows that stigmatizing weight actually leads to worse outcomes for mental and physical health, says Cazorla-Lancaster, whose book, A Parents Guide to Intuitive Eating, covers topics from body acceptance to lifestyle habits. Perhaps a persons health should be just between themselves and their healthcare provider.

And even when the shame and bullying involved with healthism are enough to push fat people into the doctors office, theyre still not safe from weight discrimination. Dr. Reshma Shah, author and instructor at Stanford University School of Medicine, suggests that a comprehensive reworking of the doctor-patient relationship may be in order. Many people have reported receiving advice to simply lose weight as the treatment plan without receiving a proper history, Shah says, which can result in potentially life-threatening delayed or missed diagnoses.

In an effort to find a safer space in which to receive medical treatment, some fat activists have embraced the Health at Every Size (HAES) movementwhich offers a set of principles that removes the emphasis on weight loss and redirects it to the pursuit of wellbeing. Beyond HAES focus on body inclusivity, for Cazorla-Lancaster, its the social justice aspect thats especially motivating. [HAES] prompts us to consider the influences that environment and privilege have on our body size and health, she says.

For Chelsea Lincoln, a 25-year vegan who runs the body diversity-focused platform Fat Vegan Voice, imagining a world without anti-fat bias is challengingbut the vision of what our culture could become if we embraced radical compassion for all beings keeps her fighting. Without fat bias, people would be healthier, mentally and physically, she says, adding that it seems ironic since there is the stereotype that being fat means unhealthy when without weight stigma, people would naturally have intuitive eating, be more comfortable getting medical care, and doctors would actually treat the patients appropriately. Fat bias literally kills people.

One thing that separates Cazorla-Lancaster and Shah from other practitionersincluding some who rally behind HAESis that these two doctors are vegan, which can be at odds with both ends of the spectrum. On one hand, mainstream medicine has historically not embraced plant-based eating, while on the other, even the very progressive HAES is not inherently veganpossibly because veganism can be presented as restrictive and therefore convoluted with toxic diet culture.

Ironically, the HAES movements dismissal of veganism ties into a bigger concern plaguing many fat activists who are also plant-basedand it hearkens back to that very idea that veganism is a weight-loss diet, as opposed to an ethics-driven choice. This is no surprise, given the relentless conflating of plant-based living with weight loss by both the mainstream media and influencer culture.

And because of the anti-fat society we live inand the dominant narratives about vegans, and what they eat and look likethe very idea of vegan food thats not wholesome and healthy can be triggering for some. Follow any popular vegan food account on Instagram and youll spot the comment, Just because its vegan doesnt mean its healthy in less time than it takes to tap the like button beside that snap of rich, layered chocolate cake.

For Jessica Cruz, founder of Vegan Street Fair Los Angeles and Vegan Exchangean annual and weekly event, respectively, featuring everything from burgers and milkshakes to baklava and mushroom baothe melding of veganism with health is exasperating. Her social posts featuring indulgent street fair food are meant to showcase how varied modern vegan cuisine is, and how a diet without animals doesnt have to mean deprivation. But invariably, commenters flock to the feed to offer reminders that vegan French fry-stuffed burritos arent a health food, which of course, isnt the point. My responses to these misinformed comments aim to educate folks on how the ethical part of this movement does not dictate how a person should look or eat in order to liberate animals, just that they do everything they can to liberate animals.

Anti-fat bias is a glaring problem in many vegan circles and the ripples of discrimination are felt far and wide amongst those who identify as both fat and plant-based. Believe it or not, despite the immense pressure for fat folks to feel miserable and ashamed of our bodies, some of us are happy with them, or have at least internalized that our self-worth is not dependent upon the bodies we inhabit, says Andy Tabar, owner of vegan message-wear brand Compassion Co. and co-host of The Bearded Vegans podcast. Weve stepped off the yo-yo diet infinity loop and are merely trying to practice our ethics as best we can, and that means living a vegan lifewhile fat.

Prior to starting his clothing business (which offers sizes up to 4Xhe is currently seeking larger sizes that adhere to his ethical standards of production), Tabar spent years advocating at large-scale events. Ive talked to fat people who care about animals but never thought they could go vegan, or they thought that veganism was something they couldnt explore because they didnt have any desire to fit into that image, he says, pointing out that pro-vegan literature exclusively features slim and athletic-looking people.

Beyond the lack of representation and consideration in brochures, social media, events, and clothing brands (most companies only carry sizes up to XXL), fat vegans also face discrimination in their advocacy. An elephant trainer once told me after noticing my sweatshirt that said Make Peace, Not Pork, that my parents should have thought of that before they made me, recalls Lincoln.

When fat vegans and their allies speak about fat liberation, too often they are met with pushback and non-sequiturs about how fat vegans only exist because of Oreos or other foods stereotyped to be [what] fat people eat exclusively, Lincoln explains. Body sizes are diverse, and you cannot tell what someone eats or how active they are based on their size. And regardless, everyone is worthy of respect.

Honoring bodily integrity, practicing empathy, and boycotting systems that oppress marginalized communities are core ethics for many vegans, and yet, fat bodies are often pushed aside in favor of thinner ones that fit the arbitrary, archaic, Americanized standards of beautythat is, able-bodied, white, and thin. This colossal disconnect begs the question: on what planet is anti-fat bias a part of animal liberation?

To reach a truly size-inclusive movement that embraces everyone, toxic diet culture and veganism need to be permanently pried apart. But confronting a deeply entrenched, oppressive system from which many of us have benefittedwhether it be a culture of white supremacy or anti-fat biasrequires the difficult but necessary process of deep self-examination.

It starts with education. So fill your feed with fat activists (vegan and non-vegan), learn how to identify anti-fat bias, and call it out, suggests Tabar, who says we can also ask animal rights groups, magazines, and other advocacy platforms to include fat bodies in their literature, feeds, and outreach materials. But also, challenge cosmetic diversity, he continues. If vegan organizations pay lip service to fat vegans in a social media post [] but still speak about veganism as a weight-loss plan, address that.

As many vegans know, systemic change starts with a personal act. And when it comes to confronting our anti-fat bias, that means we need to confront self-directed fat-phobia, do the work needed to turn off our inner scripts that tell us we are less-than because we are larger-than, and never joke about or disparage our bodies. Others are watching, listening, and ingesting the negativityeven when we think its only about us.

For fat vegans, achieving that size-inclusive liberation movement where everyone indeed feels they belong remains an uphill climb. Aside from Lizzo, there are very few reflections of larger bodies in the cultural zeitgeist, the institutional animal protection movement, and the digital universe of vegan influencers.

In order to end anti-fat bias and extend a justice-based worldview to include all individuals, the representation of fat (and other marginalized) bodies needs to become commonplace. Vegan messaging has to be removed from damaging weight-loss rhetoric altogether. Nosy friends must stop suggesting that their fat buddies should lose weight and instead work aggressively on their own damaging perceptions and behaviors.

To really get there, the liberation of all oppressed bodies needs to be a core value and practice amongst those who abstain from eating animals. Medical professionals need to treat the patient, not their size. For Tabar, these changes cant happen soon enough. Understand that this is a social justice issue, not just a matter of body positivity, he says. There is systemic anti-fat bias that we cannot self-love our way out of.

Jasmin Singer (jasminsinger.com) is the author of The VegNews Guide to Being a Fabulous Vegan, the editor of the forthcoming anthology Antiracism in Animal Advocacy: Igniting Cultural Transformation, and the co-host of the Our Hen House podcast.

Love the plant-based lifestyleas much as we do?Get the BESTvegan recipes, travel,celebrity interviews,product picks,and so much more inside every issue ofVegNews Magazine. Find out why VegNews is the worlds#1 plant-based magazine by subscribing today!

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The Big Fat Problem with Veganism: Why Body Discrimination Needs to End Now - VegNews

Without question, vegetables are one of the healthiest varieties of food to be included in every diet for a boost of vitamins, minerals, and complex carbohydrates. Great for promoting weight loss as they are low in calories but fill you up quickly, veggies are undeniably an asset to any eating plan whether or not youre working to lose weight.

But not only can vegetables encourage weight loss and help to create a healthy calorie deficit, they can also be useful in diminishing bloating and inflammation, allowing for a flatter stomach so you can feel more comfortable in your body. If you know the struggle of a tight, distended stomach then youve likely been on the hunt for a solution, and according to health experts it may be as simple as eating a little more of one particular vegetable each day to experience noticeable relief from severe bloat.

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Bloating can be caused by a number of outside factors, from intolerance to certain foods, to hormones, and even constipation. Ultimately it is an influx of air or gas in the digestive tract, leading to that uncomfortable feeling were all likely too familiar with.

While some people are naturally more prone to bloating than others, it is one of the most common digestive issues across the board due to the excess number of causes it can stem from. When it comes to remedying inflammation, registered dietitian Trista Best notes that asparagus is going to be your best bet for easing your distended stomach and allowing you to feel better in your body.

Asparagus is high in both water and fiber, making it fantastic for digestion which is essential for kicking bloat to the curb.The foods best for bloating are those with at least one or more of these characteristics; high water content, high in fiber, contain potassium, and / or provide probiotics, explains Best.

Water and fiber help to reduce or prevent constipation and bloating. Potassium helps to prevent water retention which can be a cause of bloating. And probiotics ensure the gut is balanced and working efficiently, she notes.

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Certain foods such as asparagus can help to alleviate bloating by providing the body with any essential nutrients it may be missing that is causing inflammation. Seeing as asparagus is rich in water, this vegetable can help to reduce constipation, and the fiber it contains is useful in feeding positive gut bacteria, limiting gas production and improving digestion, per Best.

Asparagus is also nutrient dense meaning it is low in calories but high in beneficial nutrients. This characteristic is not only good for weight loss but overall health. It is high in potassium which is helpful in reducing blood pressure, she says. The antioxidant content of asparagus should not be ignored for its ability to help fight off and prevent free radical damage.

As for how you should be preparing your asparagus to reap maximum health benefits, sauteing will be your best bet for preserving both the flavor and nutrients for a delicious side to any meal. However, if asparagus is not up your alley, Best also notes that cucumbers and celery are two other vegetables which may be useful for cutting through bloating and inflammation when consumed regularly.

By eating more fibrous, hydrating vegetables such as asparagus, your body will respond in turn through holding onto less bloat so that you can enjoy smooth digestion without the discomfort that can come from air or gas buildup. Asparagus may not be a cure all to the most severe cases of bloating, but it can certainly function as a good place to start.

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Want A Flatter Stomach? Health Experts Say This Is The One Vegetable You Should Have Every Evening - SheFinds

Carbohydrates have traditionally gotten a bad rap for being the underlying cause for weight gain, and its not uncommon when people begin dieting that carbs are cut out altogether in a misguided attempt to lose weight fast. Carbs are ultimately higher in calories than other macronutrients like protein, but just because theyre more calorically dense does not mean that theyre intrinsically bad. In fact, quite the opposite.

Just as with any other food group there are healthy options of carbs and some which provide significantly less nutritional value. Unhealthy carbs are often refined and processed, such as white pasta and bread, sweets, and a variety of baked goods. That being said, there are plenty of carbs that are rich in vitamins and minerals and can actually contribute to healthy weight loss, fueling your body with long lasting energy to get you through the day without leaving you starving. Still not sold? We asked registered dietitian Trista Best and Lisa Young, PhD, RDN and author of Finally Full, Finally Slim to give us the rundown on the top benefits of carbs, and this is what they had to say.

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First and foremost, when building your diet for healthy weight loss you want to include foods that will help to keep you full for hours, limiting overeating so you can maintain a reasonable calorie deficit. Carbs, depending on the options you choose, are great for keeping you full and increasing satiety, ultimately allowing you to feel clear headed and well fueled throughout your day. This is in large part due to the fiber content that carbs can provide.

You need to eat carbs to get fiber. Fiber helps you feel full as well as lower cholesterol and stabilize blood sugar. It is also important for digestion, notes Young. Having food which will keep you full is important for the function of your body and your brain, and carbs can offer ample fiber which has been known to satiate you longer than protein or fatty foods.

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Not only can carbs keep you full for longer, but depending on which source you opt for, they can also give you an added boost of energy to help fuel your workouts and your day as a whole. Carbs are the preferred source of energy. They break down easily and are readily available to the body. They also help to fuel your brain and nervous system which is so vital to health, explains Young.

A powerful source of fuel, carbs are burned through easily for energy, so consuming complex carbs such as whole grains, fruits, and vegetables will be useful in allowing your body to feel nourished and awake throughout the duration of the day without experiencing a crash of energy.

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Speaking of healthy carbs, this macronutrient is an excellent source of whole grains which are one of the most valuable energy sources you could feed your body. Rather than looking at carbs as the enemy, swap out your white bread and pasta with whole grains to add more value to the calories youre consuming. We promise, it wont make you gain weight so long as you continue to eat in moderation.

Carbohydrates from whole grain sources provide the consumer with carbs that won't be used rapidly by the body and stored as fat, but will provide a balanced form of fuel, explains Best. The best carbs are those that are from either whole food or whole grain sources. These are carbs that are not refined and minimally processed like oats, whole grain breads, pastas, and cereals. Fruits and vegetables also fall under the category of carbs, making them a valuable addition to your diet for energy.

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Above all else, carbs can actually help you to achieve healthy weight loss when consumed in moderation. While they are higher in calories, they also help to keep you full for longer which will naturally temper overeating and reduce the chance of consuming an excess of calories. The right carbsfruits and veggies are rich in fiber without contributing too many calories, says Young.

Additionally, carbs can help promote healthy weight loss if you opt for foods which come from natural sources such as potatoes, corn, and squash, according to Best. These can be beneficial in a weight loss diet, especially a diet that is whole foods and plant based, devoid of oils, sugar, and convenience foods.

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4 Extra Health Benefits Of Eating Carbs That Nutritionists Want You To Know About - SheFinds

With the hustle and bustle of everyday life, sometimes its difficult to make sure youre giving your body the nutrition you need to feel your best. Vitamins and supplements can be a wonderful aid in reversing deficiencies and nourishing your body when your diet may be slacking. While vitamins could not and should not ever replace a balanced diet, there are constantly advancements being made in the health supplement industry, with new products entering the market that address a wide range of needs. However, with the market so rapidly expanding, its hard to keep track of what supplements are not only effective, but also safe.

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One dangerous trend and byproduct of the growing health industry are supplements geared for weight loss. The FDA doesnt regulate vitamins and supplements like they do other medications, which means brands can put chemicals and other toxins into their products that may do more harm than good. These quick fix products may be enticing on paper, but they can also have scary effects that subvert your goals by taking them in the first place.

One supplement in particular that doctors warn could be the most dangerous, and ineffective, of all are exogenous ketones. With the rise in popularity of the keto diet, variations of these supplements have flooded the market, claiming to have the same effects as the high-fat low-carb keto diet that supposedly makes you lose weight fast.

Ketones are water soluble molecules that your liver naturally produces when you go for an extended period of time with low amounts of carbs or sugars. In laymans terms, ketones send the message to your body that it is low on fuel, and triggers it to turn to burning fat for sustenance. Scientists have discovered how to create and administer ketones externally, known as exogenous ketones. Many of these supplements claim to put you into ketosis, without adopting the restrictive diet, so that you can see quick weight loss results without making lifestyle changes. But what exactly are in these supplements, and what long term affects do they have on the body?

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Dina Griffin, RDN, a sports dietitian and founder of The Nutrition Mechanic, tells Everyday Health that many ketone powders are bound to sodium, which could present a risk for people who have or are suseptivble to high blood pressure, There could be an issue there with heart health and heart function that would be one concern I would have. They may also do more harm than good by impacting your digestive system. Some of these can really tear up our guts, she adds.

Aside from this, many exogenous ketone supplements on the market are incredibly expensive, and because research on them is still very new, the certainty that youre getting what youre paying for is unclear. Focusing on purchasing high quality fresh foods and exercising daily are significantly less expensive and proven to be effective for weight management.

Exogenous ketone supplements and other weight loss pills may seem like a good idea in the moment, but according to Griffin, if it seems too good to be true, it probably is. I think people are drawn to a quick, easy fix, kind of a magic bullet supplement, and its not that this wont contribute to weight loss, but its not that magic bullet, she says, You have to put the effort in, you cant just relax and eat whatever you want and automatically lose weight with this or any other product.

At the end of the day, a supplement should be just that--an addition to an already healthy lifestyle. Diet and exercise are the true key to seeing health results, without the dangerous side effects.

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The Scary Downside to Vitamins & Supplements That No One Tells You About, According to a Dietitian - SheFinds

Here is the skinny on abdominal fat: Not all fat is created equal. However, many of us are treating all of our fat the same way and not really understanding why it happens and what we can do about it and that that answer may differ with different body types and responses.

"While we don't exactly know why abdominal fat is so harmful, we do know there are two types of fat; subcutaneous fat (under the skin) and visceral fat (fat inside the abdomen and around the organs)," said Dr. Robert Graham, MD, MPH, ABOIM, FACP, Chief Health Officer for Performance Kitchen and co-founder of FRESH Med.

Visceral fat is bad for your health. "It's been linked to our inflammatory and stress response mechanisms. Through the activation of these systems, we have diseases like obesity, metabolic syndrome, diabetes, hypertension, stroke, high cholesterol especially high triglycerides, fatty liver and blood clots," said Dr. Graham. All in all, research has revealed that this will increase the risk of insulin resistance, cardiovascular and cardiometabolic diseases. Read on to find out moreand to ensure your health and the health of others, don't miss these Sure Signs You Have "Long" COVID and May Not Even Know It.

In America, roughly 33% of adults and 25% of children are obese. Society assumes that individuals who struggle with obesity are lazy. The majority believe that overweight people simply eat too much. "Sadly, this false paradigm exacerbates the problem. In reality, the issue of obesity is not that simple," said Digbi Health founder and CEO Ranjan Singh.

If this condition isn't caused by laziness and simple overeating, what is it? "Obesity is a multifaceted disease which can often be linked to numerous other adverse health conditions like sleep apnea, cancer, heart disease, digestive issues, stroke, etc.," said Singh. Furthermore, obesity is one of the few maladies that can have a negative impact on social health and interpersonal relationships.

Obesity symptoms include being overweight, binge eating, potbelly, fatigue, and snoring. However, the disease is diagnosed by calculating a patient's body mass index (BMI). "It is determined when a person has a higher BMI than what is considered healthy," said Singh. A person with a BMI of above 30 is considered obese. And, there are three classes of obesity, according to Singh. The ideal BMI for a healthy adult falls in a range between 18.5 and less than 29.9. Anything above this may be linked to other serious physical illnesses.

How do you know if you are obese? Obesity can be quickly self-diagnosed. Enter your height and weight in this BMI calculator to discover your BMI and find out where you fall into the spectrum.

This is an unavoidable truth. While many factors play a role in obesity, what we put in our bodies is a leading factor. As much as we wish it were true, you can't spot reduce but you can make changes to get to a healthier weight. "Clean up your diet by reducing processed foods and increasing the amount of whole fruits, veggies and fiber-loaded foods you eat every day," said Sherry Ross, MD, OB/GYN and women's health expert at Providence Saint John's Health Center in Santa Monica, California. Experts also agree that it takes a combo of diet and exercise to see results so start moving your body every day for at least 30 minutes. "There's lots of evidence that strength training can kick your exercise up a notch but the most important thing is consistency so find something you can stick with," said Dr. Ross.

Our metabolism starts to slow down as we age, which means we burn less calories and we naturally start to lose muscle. If you want to prevent that, it means you need to start to modify your routine by eating less and exercising more. "Eliminate some of the discretionary calories during your day like dessert or wine instead of having both," said Dr. Ross. Think about either increasing the amount of your exercise or to be more efficient, increase the intensity. "Look at changing up your exercise routine and including some high intensity interval training (HIIT) as a way of raising your game," said Dr. Ross.

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"Obesity is affected partially by genetics with the gut microbiome as a contributing factor. Lifestyle choices, socio economic issues, age, pregnancy, lack of sleep, stress, and previous attempts to lose weight also play a role," said Singh. While healthy eating choices and exercise are recommended for obesity, there is no one-size-fits-all cure. The reason a cure can not be defined is that each individual body is different. Consequently, treatment should be recommended on a case-by-case basis because diet and exercise alone cannot cure obesity.

"With a genetic evaluation and gut bacteria analysis, physicians, health coaches, and individuals can create informed and effective healthcare and weight-management plans," said Singh. "Obesity is a life-threatening disease with direct links to other physical and social issues. The cause is complex with multiple, unique factors in every case." So, effective obesity treatment requires a customized strategy.

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Identifying risk factors is the first step in dealing with obesity. "It's important we treat patients with increased abdominal obesity aggressively by modifying their risk factors using a multifactorial lifestyle approach in addition to just medications," said Dr. Graham. First: "We must share with our patients that this is completely preventable and reversible by using lifestyle as medicine."

For Dr. Graham, that means food, relaxation, exercise, sleep, and happiness. When it comes to food, it's important to eat more plants. A Mediterranean style diet, avoiding simple sugars and sodas, eating more fiber and less meat, are all important. Also important is self-care. Relax, according to Dr. Graham, which means find time to control and manage your stress, and exercise, sleep at least 7-8 hours/night, and just be happy!

"Health is contagious, other people matter so surround yourself with healthier, happier, more positive people," said Dr. Graham. And to get through this pandemic at your healthiest, don't miss these 35 Places You're Most Likely to Catch COVID.

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The #1 Cause of Abdominal Obesity - Eat This Not That - Eat This, Not That

Queen Letizia, 48, is one of the most elegant royals, admired by many for her impeccable style and slim figure. But how does the Queen of Spain manage to keep fit?

There are two main foods in the Perricone Diet: fresh fish and iron-rich vegetables.

Queen Letizia would have fresh fish for breakfast, such as salmon.

Salmon is also rich in omega-3 fatty and antioxidants, which contribute to the queens radiant skin.

However, the mother-of-two reportedly eats the same every morning: an omelette with three eggs.

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Various studies have shown the benefits of a diet high in protein to lose weight.

Doctor Michael Mosley recently explained that consuming eggs for breakfast is a very effective way to slim.

A smoothie and an omelette with smoked salmon is the go-to breakfast for the Spanish royal.

According to the Perricone Diet, lunch should include nutritious but healthy dishes such as vegetables or fish.

What should you avoid when following the meal plan?

Saturated fats, refined sugars, pasta, bread or cheese are not recommended when following the healthy diet.

In his book, Dr Perricone explained that the diet will not only help you lose weight but also reduce inflammation and help you live longer and according to the doctor, results can be seen after 28 days.

As it can be a tough and also expensive meal plan, Raquel Gonzlez, director of the brand in Spain, said: "It is not a diet to follow continuously, but it is perfect to do a skin reset and to get used to eating better."

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Queen Letizia's perfect diet plan: The royal eats the same breakfast every morning - Express

My breakfast: I used to take 80 grams of oats, 1 scoop of whey protein with a tablespoon of honey

My lunch: Scrambled eggs (4 whites +2 whole eggs) and 110gms of Whole wheat bread

My dinner: On alternate days I have would have high-protein tofu and soybean subji with 2 chapatis.

Pre-workout meal: Half a scoop of whey protein

Post-workout meal: Greek yoghurt with strawberries and muesli.

I indulge in (What you eat on your cheat days): While I do indulge once in a while, I keep on tracking my meals and even what my cheat meals are. Some of my favourites are dosa, idli-sambhar, paneer butter masala with roti.

Low-calorie recipes I swear by: Scrambled eggs are a whole meal in themselves, and a low-calorie one at that.

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Weight loss story: "Protein-packed tofu and soybean meals helped me lose 40 kilos" | The Times of India - Times of India

Shameika Rhymes is a North Carolina-based writer who writes about wellness, pop culture, lifestyle and culture. Here, she shares how she used EFT tapping to relieve stress and anxiety.

Stress has been a constant sidekick of mine during the pandemic, affecting my sleep cycle, eating habits, and more. Throw in a major life change, iron deficiency anemia side effects, plus being ghosted by the guy I was dating, and my anxiety and stress were through the roof.

Im a big believer in seeking the help you need. But I felt that no matter how much I talked my therapists ear off, there was always still a block. I knew I needed to lose weight, work toward reaching the success I wanted in my career, open up to dating again and get better at falling asleep at night, but I just couldnt get there.

During one restless night, I discovered something called EFT tapping while scrolling through YouTube. EFT stands for emotional freedom technique, and draws on theories developed in Traditional Chinese Medicine. With tapping, you tap on certain pressure points on your body while focusing on emotional issues to channel, which helps to ultimately relieve any anxiety. EFT tapping is linked to reduced anxiety, depression, stress, reducing cravings, and more. According to EFT developer Gary Craig, a disruption in energy is the cause of all negative emotions and pain.

I immediately started to watch more YouTube videos to tackle each of the issues I wanted to clear out of my energy. But it still wasnt enough, I needed a practitioner to guide me through this because it didnt feel like I was digging deep enough to get to the root of the matter.

After an extensive search of trying to locate someone that offered virtual EFT sessions, I found Rachel Durchslag, owner and healing practitioner of Emerge Asheville.

EFT is often used to heal past traumatic events, address anxieties about the future, resolve feelings of anger, and to correct self-sabotaging thought patterns, Durchslag told me. Its amazingly effective because my clients almost uniformly see results in a single session. Once an energy blockage has been cleared, then the healing from it is complete and does not need to be revisited. I often think of EFT like peeling an onionits amazing the deep layers of healing one can reach when they sign up to work with a practitioner.

Related: 4 Easy Ways to Let Go of Stress

A key element of EFT tapping is truly understanding what problem or issue you want to face head-on.

Even if this isnt quite clear to you yet, the process of tapping can help bring everything into focus. In EFT, cognitive thoughts are combined with simple tapping with the fingertips on specific meridian points on the hand, head and chest, explains Durchslag. This tapping helps remove energy disturbances and allows the client to overcome emotional and physical challenges. The combination of tapping on energy meridians and voicing cognitive thoughts works to clear emotional blocks from the bodys energy system, thus restoring the mind and bodys balance.

While it may be hard to believe that emotions and trauma can be stuck and unprocessed anywhere in your body, there is actually evidence suggesting overwhelming emotions can cause muscle tension, tightness, lymph buildup, and even organ dysfunction.

According to Psychology Today, the body emits a fight or flight response in times of overwhelming stress, and your body can hold what your brain cant process, often leading to emotional imbalance, PTSD (post traumatic stress disorder), and eventually disease. The best way to release those trapped emotions is to let the body know it is safe.

I have tapped with people on anything that is causing them emotional distress, from weight challenges, car accidents, the loss of a loved one, and even fear about the pandemic. What is amazing about tapping is that it can be used for absolutely every emotional issue, and for physical pain as well, says Durchslag. Tapping helps to revisit these stuck points to release that tension and get things in your body flowing properly.

The EFT tapping sequence is the methodic tapping on the ends of nine meridian points. First, you start by tapping the karate chop point on the side of your hand while reciting your setup phrase three times. Then tap each following point several times moving down the body in this order; eyebrow, side of the eye, under the eye, under the nose, chin, beginning of the collar bone, under the arm, and finish up the tapping round at the top of your head. Repeat the sequence several times, but while tapping continue to recite a phrase to maintain focus on your issue including a positive affirmation.

Related: Anti-Anxiety Diet Food List

I wasnt sure what to expect during a virtual EFT session with a practitioner, but my first session with Durchslag was intense. I told her my concerns, and we settled on the biggest issue I had at the moment. I decided to zero in on weight loss and rebounding from the effects of having severe anemia.

I focused on this phrase: Even though Im frustrated with trying to feel normal again after iron infusions and the scale not budging, I still choose to love and accept myself.

As we tappedtapping is light, not forcefulDurchslag guided me through why I felt it was hard to lose weight, and we took a trip to the past to uncover what happened the last time I lost weight and how I felt. What we found was that a sexual assault in 2008 was key: I had lost weight on a reality show in 2007, shortly before the assault occurred. I started gaining weight because subconsciously, that was how my body chose to protect itself from being hurt again.

We even addressed my insecurities about my hair loss from the anemia. Durchslag helped me realize its safe to let go. Through tapping and even visualization, we took a deep dive into forgiveness, acceptance, and allowing myself to return to the version of myself that I felt most comfortable in.

Durchslag says there are several ways to tell healing is taking place when tapping. One is that the client can talk about a previously triggering event and feel only neutral feelings, she says. Another is that the client begins to feel compassion towards his or herself around something that happened, or compassion towards someone who caused them pain. Tapping literally helps rewire the brain to help us neutralize painful past events, and the result is we feel spacious and lighter and more resilient.

By the end of the session, I felt like a weight had been lifted. And for the first time in a long time, I was able to sleep for eight hours of uninterrupted sleep.

Related: 156 Self Care Tips

After several tapping sessions, I was able to figure out the blocks and relieve some of the stress I was experiencing. I was able to accept and love myself just as I am so that I can move forward in the areas where I previously felt suck. I have tapped my way to ease the anxiety and I have discovered an inner peace that makes going to sleep a lot easier. As for the weight loss, I have lost a few inches and my and sugar cravings have diminished greatly since I started tapping over a month ago.

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Take it from me: Once you learn how to tap, it can be an excellent tool to help relieve stress for the rest of your life.

Up next: Essential Oils to Relieve Anxiety and Insomnia

Rachel Durchslag, owner and healing practitioner, Emerge Asheville

More here:
EFT Tapping Review: How I Used EFT Tapping to Relieve Anxiety and Stress - Parade Magazine

As if you needed a reason to eat more healthy foods like chickpeas, what if we told you that they play a key role in driving weight loss?

Sydney Lappe, MS, RDN, registered dietitian at bistroMD, says chickpeas pack many important vitamins and minerals, including B vitamins, iron, phosphorus, and magnesium. Versatile and easy to munch on, you can include this legume in an appetizer or as a focal part of your meal.

Below, Lappe and Sydney Greene, MS, RD, and member of our Eat This, Not That Medical Expert Board share all of the ways that chickpeas can help keep you full while also helping you lose weight in a healthy and sustainable way. After, be sure to read up on our list of The 7 Healthiest Foods to Eat Right Now.

As Greene notes, "one serving of chickpeas contains roughly 10 grams of blood sugar-regulating and hunger suppressing fiber, which is a critical nutrient in weight management."

More specifically, chickpeas contain soluble fiber, which contributes to healthy gut bacteria and may also help with weight maintenance, according to Lappe.

"While the connection is not entirely clear, some evidence shows people with a diverse gut microbiome have a lower risk of developing cravings and belly fat," she says.

Here are 5 Major Side Effects Of Not Getting Enough Fiber, Says Science.

Chickpeas offer a great source of protein, and eating a sufficient amount of this macronutrient is key to achieving weight loss, Lappe says.

"Protein helps regulate hunger and related hormones, leading to greater satiety and curbing cravings while also supporting lean muscle and an efficient metabolism," she adds.

Lappe also emphasizes that protein has a higher "thermic effect" compared to carbs and fat, meaning the body burns more calories digesting protein than it does with these other two macronutrients.

It's possible that eating plant-based protein found in foods like chickpeas, quinoa, and soybeans for lunch may help prevent midday snack cravings and keep you full until dinner.

"Some studies show beans and legumes rich in plant-based protein promote greater satiety compared to animal proteins like pork and veal," Lappe says.

After eating crackers or carrots with hummus, you may notice that you feel quite satisfied in spite of the fact that it's a low-calorie snack. Aside from the satiating effects that come from both the protein and the fiber content, chickpeas also contain amylose, a resistant starch that the body digests slowly. This can especially help people with diabetes lose weight because the starch works to prevent sudden spikes in blood sugar levels, Lappe says.

If you're just eating a bowl of leafy greens for lunch, chances are you're going to be hungry within two hours of eating. Since chickpeas offer protein and fiber, they add bulk to your meal without costing you a bunch of calories.

"High-fiber foods are shown to improve lipid levels and offer a feeling of being full while simultaneously delaying the digestion process," Lappe says.

Bottom line, this legume is not only friendly for your budget, but it can also be included in an array of dishesfrom stews to rice dishes.

"Including chickpeas in a balanced diet can help manage weight, control blood sugars, improve blood lipids, among the many benefits," Lappe adds.

For more, be sure to check outWhat Happens To Your Body When You Eat Chickpeas.

More:
5 Ways Eating Chickpeas Can Help You Lose Weight, Say Dietitians | Eat This Not That - Eat This, Not That

Drinking water is very important for many bodily processes. These include transporting nutrients to cells, regulating the bodys temperature, and lubricating the joints.

If a person replaces their usual morning drink with water, it could provide them with several associated health benefits of increased water consumption.

This article explores what these benefits may be and how much scientific evidence there is for each one.

It will also discuss different ways to flavor water and if there are any risks to drinking water.

Some people believe that drinking water in the morning can aid in weight loss.

For example, a 2019 study found that higher fluid intake had links with improved body composition in young adults.

An older study from 2010 found that middle-aged and older adults lost more weight when they drank 500 milliliters (ml) of water before each meal over 12 weeks.

Researchers partly attributed this weight loss to the decrease in energy intake from meals among the participants who drank water. This means they ate less food than individuals who did not partake in water before meals.

Thermogenesis is the production of heat. When a person drinks cold water, thermogenesis occurs to warm up the water entering the body, which burns calories.

An older study from 2013 involved the water intake of 50 girls, with a body mass index of 25 to 29.9, along with a nutritious diet. It found that their body weight had decreased after they increased their water intake to 500 ml, three times a day, for 8 weeks. Participants drank the water before breakfast, lunch, and dinner.

Researchers attributed the weight loss to water-induced thermogenesis.

However, these studies cannot definitively claim that only the water intake led to the weight loss.

Additionally, the results do not necessarily mean that drinking water specifically in the morning offers weight loss effects.

Learn 9 scientific ways to lose weight here.

Water can have an impact on cognition and mental performance even minor dehydration can have adverse effects on cognition, according to a 2016 study.

A 2019 review looked at the effect of hydration on cognitive performance. It found that there was a trend of improved mental performance in hydrated study participants. However, the researchers noted that the results were not statistically significant.

Additionally, participants in the study drank water throughout the day. This may suggest that hydration throughout the day may be necessary for better mental performance rather than just drinking water in the morning.

Another 2019 study on male college students found that dehydration had negative effects on short-term memory and attention. Short-term memory and attention improved once the participants rehydrated again.

Therefore, if a person wishes to increase their mental performance, specifically in the morning, drinking water may help.

Learn the 12 best brain foods here.

Drinking water may also have positive effects on a persons mood.

A 2014 study found that people who usually drank low volumes of water had better moods when they increased their water intake.

The same research found that when individuals who normally drank high volumes of water decreased their water intake, they experienced more thirst, decreased contentedness, and a reduction in calmness and positive emotions.

A 2019 study also found that dehydration negatively affected mood, while rehydration improved mood and fatigue symptoms.

With this in mind, a person may wish to drink water throughout the whole day to experience prolonged positive effects on their mood.

Learn 8 foods that can help boost serotonin here.

Some people believe that an increase in fluid intake can improve the appearance and health of the skin.

The skin contains about 30% water, which helps the skin remain plump, improving its elasticity and resilience.

An older study from 2015 found that increased water intake may have a positive effect on skin physiology it appeared more hydrated, especially in participants who usually drank less water.

A 2018 review found that increasing water intake may improve the hydration of the outer layer of the skin. However, the researchers noted that it was unclear whether this would benefit older adults.

However, even adequate skin hydration may not be sufficient to prevent wrinkles or offset the effects of the sun, genetics, or the environment.

Drinking water throughout the day may therefore help a person hydrate their skin, but they may not notice significant changes in its appearance.

Learn about dehydrated skin here.

Adequate water intake is also important in many body functions.

Learn how much water a person should drink each day.

Some potential risks of drinking water in the morning may involve:

Drinking water in the morning may offer some health benefits, especially if a person switches out an alternative morning drink for water.

However, many of the benefits of drinking water are not limited to just drinking it in the morning. It is essential that an individual stays hydrated throughout the day to ensure regular bodily function and minimize dehydration.

Flavored water options may be beneficial for people who may find it challenging to increase their water intake. The additional ingredients may also provide added health benefits with regular consumption.

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5 benefits of drinking water in the morning - Medical News Today

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