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Losing weight can be extremely hard. Keeping it off can be even harder. In the show The Big Fat Truth , which premiered this past Sunday, former The Biggest Loser contestants who regained weight are on a mission to lose it again. J.D. Roth, executive producer of The Big Fat Truth and former executive producer of The Biggest Loser , told People that bad decision-making patterns are to blame for the contestants' weight gain. This is despite a National Institutes of Healthsponsored research study demonstrating the damaging effect the shows extreme weight-loss strategies have had on the contestants' metabolisms.

Is the contestants' weight gain due to metabolic changes? Or does it come down to what Roth blithely describes as decision-making patterns that aren't conducive to maintaining weight loss? The truth probably lies somewhere in between.

Though the Biggest Loser study, which was published in May 2016 in the journal Obesity , looked at only 14 former contestants, it still offers an intriguing glimpse into what's going on here. In it, researchers showed that several key regulators of metabolismthe protein adiponectin, the hormone leptin, and thyroid hormones T3 and T4were, in fact, significantly altered after 30 weeks of the contestants being on the show. What's more, some of those changes contributed to contestants regaining the weight.

First up, let's discuss adiponectin, a protein released from fat cells that is important in the regulation of fat and sugar metabolism . Generally, adiponectin concentration is higher in lean people than in those who are overweight or obese, and it's thought to be protective from issues like inflammation and resistance to insulin , a hormone your pancreas releases so your body can properly use glucose (sugar). In the NIH study, the participants adiponectin increased with weight loss, which may demonstrate that their fat cells, along with their fat and sugar metabolism, were more functional after weight loss than before. Since adiponectin is thought to help reduce glucose production and release from the liver and increase glucose and fat uptake into cells, higher levels of this hormone can lead to lower overall circulating sugar and fat in your bloodstream.

However, the story changes with leptin and thyroid hormones. Leptin is a hormone also released directly from your fat cells, and it tells your brain's hypothalamus to dial down the urge to eat. So, when contestants' leptin went way down after weight loss, their hunger most likely went way up. To that point, a November 2016 study in Obesity found that when people who have lost a significant amount of weight are left to their own devices, they tend to eat about 100 calories more every day per kilogram, or 2.2 pounds, of weight lost. This phenomenon has been shown in other studies as well.

The thyroid hormones T3 and T4 also went down in most participants, signaling reduced metabolism. And, indeed, the researchers noted that participants resting metabolic rate (the amount of calories you burn simply by being alive) went down by about 600 calories per day, compared with before the show. With a reduced metabolic rate and increased hunger, you have a perfect storm for weight regain. That's not about making bad choices, it's about physiology.

When the researchers went back to investigate if contestants' numbers may have normalized six years after the original study, they found that adiponectin and T3 went up, but leptin and T4 stayed low, as did resting metabolic rate. So, not only did the hunger pangs never abate, peoples bodies were still burning way fewer calories than they used to.

When these Biggest Loser contestants were on the ranch, they were burning, on average, approximately 2,000 calories per day, with about three hours of vigorous exercise, and eating only about 1,300 calories, according to a May 2013 study in Obesity . When they went home, they were exercising about one hour per day and eating approximately 1,900 calories.

Even if every single one of those calories wasn't devoted to healthy food, or if the contestants decided to lay off such a vigorous level of exercise, can this really be considered "bad decision-making patterns"? Is it reasonable to believe that these participants could maintain three hours of vigorous activity every day and a very low-calorie diet in the real world?

The real issue is not that these participants are weak, or need more willpower, or simply don't want to keep the weight off badly enough. It's that living in the real world means we have tight schedules, family dinners, unhealthy yet convenient food around every corner, and all other elements that life throws at us. Were not locked away with every calorie accounted for, hundreds of thousands of prize-money dollars on the line, and cameras rolling. Plus, we're stressed and we don't get enough sleep , both of which can contribute mightily to our weight.

The researchers behind the November 2016 Obesity study even state that individuals who successfully maintain weight loss over the long term do so by heroic and vigilant efforts to maintain behavior changes in the face of increased appetite along with persistent suppression of energy expenditure." Translation: It is absolutely not easy, and it's unfair to blithely blame regaining weight after losing it so rapidly on someone's bad choices.

In an environment like the Biggest Loser ranch, where every meal is prepared for you and exercise is overseen by intense trainers, people dont learn to actually incorporate weight-loss tactics that work in the long term. Losing weight, gaining weight , or otherwise changing your body is a personal process, so it all varies from person to person. But it should never be torture, and it should never require life changes so huge that they simply don't feel practical.

For example, the May 2013 Obesity research suggests that if the contestants had committed to about a 20 percent reduction in calories and 20 minutes of vigorous exercise each day, they would eventually have lost the same amount of weight and most likely would have maintained the weight loss when they went home. Yes, losing the weight would have taken a few years rather than a few months, but it would be a less physically and mentally stressful way of going about it in the first place.

Instituting tiny lifestyle changes, rather than a complete behavioral overhaul, is what has helped many people who have lost weight maintain those results over time. Making small changes doesn't result in a quick fix, but it can lead to long-lasting, sustainable weight loss.

So, perhaps Roth and anyone else who criticizes The Biggest Loser 's contestants for regaining weight should be looking at the process rather than blaming the contestants. When people make dramatic changes to their metabolisms and appetites via grueling tactics that are ultimately far too demanding, the weight is going to come back.

Rachele Pojednic, Ph.D. Ed.M., is an assistant professor in the nutrition department at Simmons College and staff scientist at Beth Israel Deaconess Medical Center. As a researcher, her work has a specific focus on physical activity and nutrition interventions for the prevention and treatment of non-communicable chronic disease. Dr. Pojednic has also been an active member of the fitness industry for the past 15 years and is an indoor cycling instructor at Flywheel Sports in Boston. She has been a consultant to and writer for several organizations, including the Today show, the Huffington Post's Healthy Living blog, Boston magazine, Runner's World, Mens Fitness, and Womens Health. She tweets at @rachelepojednic .

Update 6/15: This post has been updated to reflect that The Big Fat Truth is not a spin-off of The Biggest Loser.

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The majority of people who lose weight soon learn that maintenance brings new and often more difficult challenges to overcome, and they often gain the weight back within a couple of years. Many diets, intense workout programs, and detox plans are often a setup for failure. They can help you lose weight, but don't help you learn the habits to support it for life.

If you asked someone who lost weight and kept it off long-term how they did it, they'd probably say, "It's a lifestyle," but that's vague and rarely helpful if you're struggling to do the same. Below are five key habits that will help you not only lose weight but also keep it off.

Instead, shift your focus from results to habits. Small changes make the biggest difference long-term, so appreciate the moments you made healthier choices, like getting in an extra walk, adding more vegetables to your meals, or eating less sugar. After consistently improving your habits, results will follow.

Image Source: POPSUGAR Photography / Paul Kabat

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Bicycling

How to Keep Losing Weight Long-Term on Your Bike Bicycling When you first start riding a lot and watching the pounds come off, you're bound to be brimming with enthusiasm and willing to make all sorts of sacrifices to get out on your bike as often as possible. Once you've reached your goal and the honeymoon ...

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How to Keep Losing Weight Long-Term on Your Bike - Bicycling

Kathryn Hutchinson, a 52-year-old retired teacher, was accompanying her father to a doctor's appointment last year when his doctor recommended that Hutchinson make an appointment of her own.

Hutchinson was diagnosed with prediabetes at the time and was obese, with severe arthritis and a history of depression. Her father's doctor knew an endocrinologist who could help her.

"My knees were killing me. I've already had my hips replaced. It was horrible, and that's when he said, 'You know what, there's a person you need to talk to,' " Hutchinson said.

Her father's doctor proceeded to escort her down the hallway to meet the endocrinologist.

Hutchinson said that appointment, at Lenox Hill Hospital in New York, changed her life. Tears filled her eyes and her voice cracked with emotion at the recollection.

"I'm starting to tear (up) a little bit only because that was the first time I saw somebody who saw me on the inside -- me as a person, not my weight," she said. "That was really my first feeling of hope that my life could be something different, that it actually could turn around and be good again."

Before the program, Hutchinson said, she'd never heard of mindful eating.

Now, after she learned more about the practice and applied it to her eating habits over the past six months, it has led to a healthier lifestyle.

In a meeting with her nutritionist on Monday, Hutchinson said, she learned that she now weighs 198 pounds. About six months ago, she weighed 260 pounds.

"I hugged her," Hutchinson said of her nutritionist. "I was in tears."

"There's that push and pull that comes with life. We either eat mindlessly, or we eat based on cravings," he said. "Mindfulness comes in, in this way, where we can notice that push and pull. We notice the cravings, the habits ... and mindfulness helps us be with those feelings to say, 'do that' or 'don't do that.' "

Today, mindful eating concepts have been introduced in hospital programs and health care facilities across the country.

Lenox Hill has been using mindful eating in its Core4 weight loss program for the past five years. The program starts with patients attending 10 weekly weight loss sessions, followed by nine monthly sessions. Participants then have the option to continue monthly sessions afterward.

The program's growing emphasis on mindful eating has allowed the practice to emerge recently as a key component to success, said Antonella Apicella, the nutritionist who counsels Hutchinson and leads the hospital's program.

For instance, mindful eating can help mitigate fluctuations in calorie intake. Big shifts in how much you consume can promote weight gain, Apicella said.

"Having a control over your eating or practicing mindful eating gives you more of a streamlined type of eating pattern, which prevents those fluctuations from occurring," she said. "It really is a long-term solution to achieving loss weight and weight management."

In addition to losing weight, Hutchinson said, she is no longer prediabetic since incorporating mindful eating into her everyday life.

She spends less time isolated at home and more time doing the activities she enjoys, spending time with friends and traveling, she said.

"My summer plans? I'd like to get down to North Carolina. That's where my family is having a reunion," said Hutchinson, who is about halfway through the yearlong weight loss program at Lenox Hill.

Brewer, who has no relation to Lenox Hill, said that as a clinician, he thinks incorporating mindfulness into weight loss programs at hospitals could be a positive and effective approach.

As a scientist, however, he has some questions and would like to see more research data proving its effectiveness in a health care setting.

For a mindful eating program to be successful, Brewer said, participants will have to be appropriately taught how to apply mindfulness in their everyday lives, outside a hospital setting. Learning to do this can be complex.

"Teaching the nuances of mindfulness is not trivial. That's why people have to go through years and years of training to become a certified mindfulness instructor here at the Center for Mindfulness," Brewer said. "So with all of those caveats, the key is to be able to take something out of the hospital with you."

For both counselors and participants, "the first thing to know is that it won't come easy. There's no magic bullet," Brewer said of mindfulness. "The key here is really understanding how the process works."

A challenge for Hutchinson has been to remain mindful when surrounded by distractions, such as in a social setting with a group of friends, she said. In those scenarios, she typically will consider beforehand what types of foods will be in the setting and then plan what she will and won't eat.

Going to a ballgame? She will plan whether to have peanuts and Cracker Jack, but only when she is hungry.

"So the mindfulness has to go in before that, and so you plan those kinds of things," Hutchinson said. "There are times when you're going to say, 'OK, I'm actually going to plan to indulge in this food.' "

Apicella aims to encourage her participants to be patient and in tune with themselves so that they can plan for such scenarios. She also encourages them to notice when their bodies signal that they are hungry or whether they are just eating out of habit or to be social.

After all, mindful eating can come with frustrations.

"It does take time to connect with those signals, so some participants might feel frustrated in the very beginning because they feel like they're not able to connect," Apicella said.

"Those signals have always existed, but we have found that many of the program's participants have been out of tune with them. Most of them don't think about their stomach signals -- hunger and fullness," she said. "Our program helps participants get back in tune with these vital but easily ignored signals."

Such awareness separates mindful eating from other typical diet fads, which tend to result in yo-yo dieting, said Brewer, who developed a mindfulness eating app Eat Right Now.

Rather, he said, being more aware of your eating habits might help you restructure your brain's response not only to food but to other triggers such as stress.

"Our system isn't calibrated to eat excessively. It's calibrated to stop eating when we're full. That's how it works, and actually, it's not set up to eat when we're stressed-out," Brewer said.

"When we're stressed, the typical, the normal physiological response is ... eating less," he said. "If we're running from the proverbial saber-toothed tiger, that's not the time when our brain is like, 'You know what, you should grab a cupcake as you go.' It's amazing how we've completely overwritten our normal physiological responses."

For Hutchinson, she plans to continue practicing mindful eating. Her goal was to weigh less than 200 pounds in time for her birthday in July, to plan more travels and to find pleasure in healthy eating. On Monday, she reached that goal.

"I could never have imagined it would be anything like this," she said. "Suddenly, you have power over food."

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Mindful eating: 'Suddenly, you have power over food' - CNN

By Carrie Dennett By Carrie Dennett June 15 at 7:00 AM

I joined in a wave of the intermittent fasting trend about 10 years ago before I was a dietitian. Thats when most of the writings on the topic were in the form of blog posts and self-published PDF e-books. Today, a perusal of the Internet turns up several best-selling books extolling the benefits of intermittent fasting for weight loss and improvements in the metabolic risk factors that contribute to Type 2 diabetes and heart disease.

Then, and even now, the intermittent fasting hype was way ahead of the science. Most early research data came from animal studies, with human data coming from observations of participants of religious-based fasts or from small, short clinical studies. A systematic review published last year in the journal Nutrients looked at studies of at least six months that assigned adults with overweight or obese BMIs to either intermittent fasting or daily calorie restriction, and found no evidence that intermittent fasting was superior. The authors cited the need for longer, larger studies to assess sustainability and effects on weight maintenance.

So I was eager to read the results of a a study published in the May issue of JAMA Internal Medicine that was longer and larger, enrolling 100 participants for a year six months of weight loss and six of weight maintenance. Researchers randomly assigned metabolically healthy adults ages 18 to 64 who had BMIs in the obese category to an alternate-day energy restriction group, a daily-calorie-restriction group or a control group whose members ate their usual diet.

Researchers found that the intermittent fasters had a harder time following their diets and were more likely to drop out than daily calorie restrictors. Weight loss and weight regain were similar between the dieting groups, as were changes to fat and lean tissue which is significant, because one intermittent fasting claim is that it leads to less muscle loss than traditional calorie-restrictive diets. Reduction of cardiovascular risk factors, including blood pressure, cholesterol and triglycerides, were also similar between the two dieting groups. The conclusion? Intermittent fasting was no better, and no worse, than a standard, calorie-restrictive diet.

Although no one study should be taken as a be-all, end-all answer, the results add substance to what previous research studies have overwhelmingly found.

[Gyms are in a position to spot eating disorders but actually helping is tricky]

The JAMA study used alternate-day energy restriction for the fasting group, whose members ate one meal containing 25 percent of their usual daily intake on fasting days and feasted on 125 percent of their usual daily intake on the other days, for an average 25 percent calorie reduction. The calorie-restriction group reduced calories by 25 percent each day, spread over three meals. Participants started out sedentary, and researchers asked them not to increase activity.

The takeaway? Intermittent fasting may actually be less sustainable in the long term for most people than daily caloric restriction, which itself is not sustainable, as the majority of people who lose weight on calorie-restrictive diets regain the weight, sometimes repeatedly, as with yo-yo dieting. The authors questioned whether there was a difference in perceived hunger or actual levels of appetite-related hormones between intermittent fasters and calorie restrictors. The answer is no, according to a small study published in April in the journal Clinical Nutrition. Researchers found that neither method has an advantage for weight loss or for lessening the bodys means of compensating for perceived starvation, which include slowing the metabolism and increasing levels of the hunger hormone ghrelin.

I tolerated the hunger that ebbed and flowed on fasting days and wasnt ravenous when it was time to eat, but not everyone has that experience. I stopped doing intermittent fasting when I went back to grad school to study nutrition because I had a hard time focusing on fasting days. My brain needed regular fuel! Today, I know that restrictive diets dont work, regardless of the form. Despite the hype, intermittent fasting isnt a magic bullet its plain old calorie restriction in a new outfit.

Dennett is a registered dietitian nutritionist and owner of Nutrition by Carrie.

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Despite the hype, intermittent fasting isn't a magic weight loss cure - Washington Post

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Fasting is the practice of abstaining or reducing consumption of food, drink or both, for a specific period of time. Everyone fasts for at least some part of the day, generally the eight or so hours one spends sleeping every night. Physiologically, fasting can refer to a persons metabolic status after not eating overnight, or even the metabolic state after the complete digestion of a meal. Once youve gone eight to 12 hours without eating, the body enters a state of fasting.

The practice of fasting can lead to a number of metabolic changes within the body. These changes typically begin approximately three to five hours after eating, when the body enters a post-absorptive state, as opposed to the state of ongoing digestion. Eating frequent meals means the body is always involved in some sort of digestive activity.

Whether you practice more long-term fasting for health reasons or for spiritual reasons, most people will have to fast at some point for medical reasons. Patients undergoing surgery or other medical procedures that require a general anaesthetic will usually fast prior to the treatment, but fasting is also practiced before a number of other medical tests, including cholesterol testing, blood glucose measuring or a lipid panel. This enables doctors to achieve accurate results and establish a solid baseline to inform future testing, if necessary.

Here are 15 amazing benefits ofintermittent fasting.

1. Weight loss

Instead of running on fuel from the food you just ate, fasting allows your body to tap into reservesfat, which accumulates on the body to be burned whenever food supply grows scarce. This results in a slow, steadyweight lossthat can be a huge benefit.

Since fasting is often incorporated as a lifestyle change instead of a temporary fix, this type of diet is much more sustainable than many other crash diets. In fact,many studiessupport the practice as a valuable, reliable tool for weight loss and weight maintenance. Initially, youll see a marked weight loss as a result of losing water weight, but according to the author of Eat Stop Eat, each day you fast will show a loss of 0.5 pounds of true body fat.

2. Improved tolerance of glucose

For diabetics, fasting can be a fantastic way tonormalize glucoseand even improve glucose variability. Anyone looking for a natural way to increase insulin sensitivity should attempt an intermittent fast, as the effects of fasting can make a huge difference in how your body processes glucose.

Generally, insulin resistance is the result of accumulation of glucose in tissues that arent built for fat storage. As the body burns through stored fuel in the form of body fat, that excess accumulation becomes smaller and smaller, allowing the cells in your muscles and liver to grow increasingly responsive to insulingreat news for anyone looking to be less dependent on medications to assist these processes.

3. Boosts metabolism

Part of the reason intermittent fasting helps practitioners lose weight is because the restriction of food, followed by regular eating, can help stimulate your metabolism. While long-term fasting can actually cause a drop in your metabolism, the shorter fasts promoted by intermittent fasting have proven to increase metabolism by up to 14 percent,reported by onestudy.

This is also a more effective tool than long-term calorie restriction, which can often wreak havoc on the bodys metabolism. Weight loss often goes hand in hand with muscle loss, and since muscle tissue is what burns through calories, having less muscle leads to a drop in your bodys ability to metabolize food. Intermittent fasting, though, keeps your metabolism running smoothly by helping you maintain your muscle tissue as much as possible.

4. Longevity

Research from University of Chicago scientists revealed that intermittent fasting can delay the development of the disorders that lead to deathmeaning that regular practitioners can enjoy a longer, healthier life than people who eat a regular three meals a day or follow a traditional restricted-calorie diet.

A theory on this,according to head of the National Institute on Agings neuroscience laboratory Mark Mattson, is that the mild stress intermittent fasting puts on the body provides a constant threat, increasing the bodys powerful cellular defenses against potential molecular damage. Intermittent fasting also stimulates the body to maintain and repair tissues and hasanti-agingbenefits, keeping every organ and cell functioning effectively and efficiently.

5. Understanding hunger

Its important to learn how to accurately decipher the signals your body gives you, and intermittent fasting is a great way to understand the cycle of hunger. Before true hunger sets in and the body, if not fed, enters starvation mode, youll feel pangs that can generally be attributed to psychological cravings. This emotional desire is often confused with hunger, but fasting will give practitioners the opportunity to experience real hunger pains in the stomach, and even withdrawal and detox symptoms associated with our usual consumption of processed foods.

Youll also develop a deeper appreciation of food; if youve ever eaten after a period of true hunger, youll know what eating is supposed to feel like. Each bite tastes more delicious than the last, and youll experience a sensation of deep contentment and pleasure. Its absolutely worth the hunger you endured to get there.

6. Establishes routine

Unless youre following a random fast type of diet, having strict eating times followed by periods of fasting can help your body develop a solid routine. Youll be able to recognize your own hunger cycles, youll sleep more regularly and soundly, and youll start scheduling appointments during convenient hours. It can be difficult to establish this routine at first, especially if you have a family or an inflexible work schedule, but once youve developed a consistent plan, youll soon start to see all the ways a set routine can benefit your life and your health.

7. Stimulates brain function

Astudydiscussed at a meeting of the Society for Neuroscience in 2015 revealed that intermittent fasting offers enormous implications for brain health. According to the study, which was undertaken on both humans and animals, fasting stimulates the brain in a number of different ways: promotes the growth of neurons, aids in recovery following a stroke or other brain injury and enhances memory performance. Not only does intermittent fasting help decrease a practitioners risk of developing neurodegenerative diseases like Parkinsons or Alzheimers, evidence shows it may actually even improve both cognitive function and quality of life for people living with those conditions.

8. Boosts immune system

According to scientists at the University of Southern California, fasting has the power to regenerate the entire immune system by boosting the bodys production of new white blood cells, which is how your body fights off infection. Fasting in cycles, like practitioners of intermittent fasting will do on a daily or weekly basis, enables your body to purge the damaged, old, or inefficient parts of the immune system, and replace them with newly generated immune system cells.

Studies showed that a 72-hour fast was even enough to help protect cancer patients from the harmful and toxic effects of chemotherapy treatmentswhich generally causes significant damage to the patients immune system. Further clinical trials are needed, but many researchers are confident that intermittent fasting could be incredibly helpful for immunocompromised individuals and the elderly.

9. Rejuvenates skin

Acne sufferers know one of the best ways to control bothersome skin conditions is through diet, eating only unprocessed foods and limiting consumption of dairy products. Its no surprise, then, that regular intermittent fasting can offer impressive benefits that can be seen on a practitioners radiant face. Many of these conditions are caused from food sensitivities, which can lead to inflammatory conditions and acne. After a fast, introduce foods one at a time and note any changes to your skin, to accurately pinpoint which foods should be avoided.

Intermittent fasting also has a positive effect on hair and nails, helping them grow healthy and strong. Not only will you feel good after incorporating intermittent fasting into your lifestyle, youll look great, too.

10. Improves spiritual well-being

Fasting is practiced by almost every religion around the world. Its no surprise that a lifestyle that includes intermittent fasting could lead to a deepened sense of spirituality. Regular practitioners have reported feeling at peace during their fasts, and studies have proven that fasting can help regulate mood by reducing levels of anxiety and stress. In fact, fasting is recommended as a natural treatment for a variety of emotional and sexual problems.

Whether or not you fast for religious reasons, intermittent fasting will help you feel more connected to nature and the world around you, and youll benefit from having a clear mind and a positive outlook.

11. Reduces oxidative stress

Oxidative stressis caused by an imbalance in the bodys production of reactive oxygen and its antioxidative defenses, and may lead to chronic diseases and cancers. Unstable molecules, known as free radicals, can react with important molecules like DNA and protein, damaging these molecules and creating an imbalance.

The weight reduction brought on by regular intermittent fasting can lead to a reduction in the bodys level of oxidative stress, helping prevent the development of these unpleasant conditions. A greater antioxidant capability is a huge benefit that comes with intermittent fasting, and one that shouldnt be overlooked by anyone looking to pursue improved health and well-being.

12. Improves heart function

A lower body fat percentage has wide-reaching benefits through the entire body, but possibly none more important than cardiac function. Consistently,studieshave shown that Mormon populations show lower cardiac mortality, generally attributed to the fact that Mormons dont smoke, drink, or eat large amounts of meat. In addition, Mormons practice intermittent fasting.

Intermittent fasting can lead to a reduction in cholesterol levelsparticularly triglycerides, which the body uses to create energy. Having less body fat also takes some strain off the kidneys, lowering blood pressure and increasing the bodys production of growth hormones. Combined, these benefits can mean a significant improvement in heart function.

13. Helps prevent cancer

Intermittent fastings impressive ability to stimulate growth hormone production is also important for reducing a practitioners risk of developing a number of types of cancer. Regular eating triggers the body to produce more and more new cellswhich can inadvertently speed up the growth of certain cancer cells. Fasting, however, gives your body a bit of a rest from this activity, and lessens the possibility of new cells becoming cancerous.

In addition, studies have indicated that when combined with chemotherapy, a fast-like diet can help tear down the protection that prevents the immune system from attacking breast cancer and skin cancer cells.

14. Speeds healing and recovery

Exercising while fasting can be tricky, but there are some powerful benefits to be gained by combining the twoespecially when you can get a solid workout in at the end of your period of not eating. Somestudieshave reported that after three weeks of regular overnight fasting, endurance cyclists noted a more rapid post-workout recoverywith no decrease in performance. Studies examining weight training in a fasted state showed an increase to the subjects intramyocellular anabolic response to the post-workout meal, indicating that the period of fasting upped some of the bodys physiological indicators of muscular growth.

Even if these studies arent entirely conclusive, the healing power of fasting and the improvements to your sleep and eating habits definitely aids the body in recovering from a workout, no matter how intense it is.

15. Triggers autophagy

During a fast, the bodys cells begin to undertake a process called autophagy. Over time, dysfunctional or damaged proteins can build up within cells, and this waste removal process helps the body filter out this excess material. This process is an important part of the bodys ability to repair and detoxify, and some researchers assert that increased autophagy offers a boost in protection from a number of diseases, including cancer and Alzheimers disease.

Autophagy helps cells overcome stresses brought on from external causes like the deprivation of important nutrients, as well as internal issues like pathogens or invading infections organisms.

Suggested meals

Generally, intermittent fasting means you can eat whatever you likewithin specific feeding windows, and as long as you are getting the nutrients you need. If your goal is to achieve the benefits of intermittent fasting, you wont get there by indulging on fast food and candy. Usethesemeal ideas to help come up with some nutritious ways to fuel and nourish your body during your specific eating windows or periods of partial fasting.

Under 300 calorie suggestions:

Under 200 calorie suggestions:

Under 100 calorie suggestions:

These meals can be combined and altered to suit your taste, but its a good idea to try and keep each meal small and easy for your body to process. Focus on eating raw fruits and vegetables, unprocessed whole grains, organic lean protein, plenty of fiber, and lots of healthy fats to ensure that during your scheduled eating windows, youre getting all the nutrients you need to keep your energy level up and satisfy you through your periods of partial or complete fasting.

Planning an intermittent fast

Intermittent fasting is one of the easiest ways to see the benefits of fasting without making huge lifestyle adjustments, but it certainly takes a bit of planning. Luckily, there aretons of recommendedschedulesto help you figure out when to eat and when not to eat, which means that there is an intermittent fast plan that can accommodate pretty much any schedule or lifestyle. Before embarking on a specific plan, consider what you want from the fast. Are you looking to lose weight? Support a training plan? Make it a part of your regular healthy lifestyle? These factors will all play a role in helping you choose an intermittent fast schedule that will work for you.

16/8 Fast (also known as Leangains)

Fitness expert Martin Berkhan popularized this method of fasting, requiring practitioners to fast for 14 to 16 hours each day, with a restricted eating period of only eight to 10 hours. Typically, youd finish dinner at around 8pm and then not eat again until noon the following day. Women sometimes have a more difficult time with longer fasts, so many women adjust this schedule to include a fast period of 14 to 15 hours, instead of the recommended 16.

For people who dont eat breakfast, this type of fast will feel incredibly natural, but big breakfast eaters will have a harder time waiting all morning before eating their first meal. However, during your feeding window, practitioners are encouraged to fit in 2 to 3 healthy meals. Water, coffee and other calorie-free beverages are allowed during fast periods, to help curb excessive hunger.

Possible 16/8 fast (Leangains) schedule:

5:2 Fast

This would be considered more of a partial fast, as practitioners never truly abstain from solid foods; the diet encourages normal eating for five days of the week, with two days of restricted calorie intake, generally between 500-600 calories per day. Popularized by British doctor and journalist Michael Mosley, this diet allows for an easier adjustment for people who have never counted calories beforebut in order to achieve the benefits of the fast, its important to eat healthy, nutritious foods both during the fast days and on regular diet days, as well.

Possible 5:2 fast schedule:

24-hour fast

Whether you decide to begin fasting after breakfast, lunch, or dinner, under this diet plan, you wouldnt eat again until the same meal the next dayafter 24 hours of straight fasting. This method has been quite popular for the last few years, after being touted by fitness expert Brad Pilon.

Its important to ensure that your diet remains healthy, and that youre not overeating during your feeding periodsespecially if one of your goals is to lose weight. It can be difficult to adjust to this type of fast, so experts recommend starting with 14 to 16 hours and working your way up to a full 24-hour fast. One day per week is challenging enough, and those who plan to attempt to 24-hour fasting periods each week should take care to get enough rest and limit physical activity during the fasts.

Again, during the 24-hour fasting period, non-caloric beverages like water or coffee are permitted.

Possible 24-hour fast schedule:

Alternate-Day Fast

This is a rather extreme type of fast, which can be undertaken in varying degrees of intensity. Some practitioners dont eat at all during the fasting period, while others do a partial fast with a drastically reduced intake of calories, around 500 for the day. Since this type of fasting is difficult, its not recommended for beginners or people who are looking to introduce a sustainable lifestyle change. However, it has proven to be very effective in helping practitioners gain a wide range of health benefits.

Possible alternate day fast schedule:

Warrior Diet

After fasting or eating small amounts of raw produce throughout the day, practitioners of this type of partial fast end the day with a huge meal in the evening, within a four-hour feeding window. This style of fasting rose to notoriety in recent years thanks to fitness guru Ori Hofmekler, and was one of the first popular diets to incorporate intermittent fasting.

TheWarrior Dietis based on the theory that ancient warriors ate lightly during the day, if at all, and feasted in the evening after bringing home their hunt. With this diet, your food intake will consist primarily of one evening meal, and wont require any calorie counting.

Possible Warrior Diet fast schedule:

Random Fast

This type of fasting is something we all do from time to timeskipping a meal on occasion, when youre not hungry enough to eat or when youre too busy to take the time to prepare a meal and sit down to eat it. There is a misconception out there that if you dont eat every few hours, your body will go into starvation mode and start burning muscle, but this kind of eating is actually fairly typical of how our ancestors lived.

Before we learned how to preserve foods for later consumption, meals were eaten whenever food was available. Following this kind of eating schedule can provide similar benefits to any other type of fasting, but is much easier to accommodate into a busy lifestyle. A Paleo type diet is recommended when practicing a spontaneous type of fasting, and can be a challenge for people who need structure and routine.

Possible random fast schedule:

If none of these types of fasts can work with your lifestyle, dont lose hope. Fasting doesnt have to follow strict rules or schedulesfind a fasting style that works for you.Experts recommendmaking one small change at a time and maintaining that adjustment for at least two weeks, to give yourself a chance to evaluate whether the change works for you or not. Then, continue to introduce further small changes as needed, until youve reached your ultimate goal.

Keep in mind that no matter what kind of schedule you decide to follow for your intermittent fasting, you should never go more than 36 hours without eating. When you do eat, make sure youre eating healthy, nutritious meals, not enjoying cheat days by bingeing on junk food. Fasting isnt just about not eating, its about helping your body function in a more effective, efficient way, and filling it with empty calories and various chemicals isnt conducive to the process.

Can I exercise while fasting?

Since food provides your body with the fuel necessary to get through a tough workout, it is beneficial to exercise during your fast, as long as you do it correctly. Your body generally uses stored carbohydrates in the form of glycogen to power you through your workout. During a fast, when your glycogen reserves are depleted, your body will be forced to turn to other energy sources for fuellike fat. However, experts recommend that if youre fasting, keep your workouts short.

When glycogen is in short supply, your body also reverts to breaking down proteinyour muscles building blocksfor fuel, saidKelly Pritchett, an assistant professor in nutrition and exercise science at Central Washington University.

This means even though you will likely burn more fat if youre exercising on an empty stomach, you could also start burning protein if you work out too hard without fueling your body with carbs, leading to a loss of muscle mass, in addition to fat.

Without food, youll also feel the weakening effects of lowered levels of glycogen and blood sugar. As your body adjusts to regular intermittent fasting, youll be able to handle this energy loss a bit better, but initially, overdoing it with your workouts could be detrimental. Make sure youre getting enough rest to compensate for your lowered energy level before you attempt to get on the bike or start pounding the pavement.

Challenges to expect during a fast

Fasting can be a difficult practice to incorporate into a busy lifestyle, especially for individuals who have never monitored meals or counted calories in the past. For people who are newly adopting a healthy diet and exercise program, its a good idea to develop a routine and let your body adjust before attempting to bring in an intermittent fast plan.

Working your scheduled fast periods around your family, job and other commitments can also be a struggle. If you have the support of your workplace and your loved ones as you incorporate fasting into your life, it will be a lot easier to stick to your eating routine. Since you will likely face a brief period of lowered energy and some mood swings initially, it can be beneficial to arrange for your first fasts to fall on weekends, or days with less scheduled activity. Be prepared to feel a bit rundown as your body adjusts to a new eating schedule.

People who have struggled with eating disorders in the past can find fasting may trigger relapsesparticularly binge eaters. The hunger that can develop during a period of fasting could lead you to overeat during your feeding days, but this is generally not a problem for people who have a healthy attitude toward food and eating. If youve experienced food-related mental health issues, a diet that incorporates any period of fasting for longer than eight to 12 hours might not be appropriate.

Finally, fasting is generally not a good idea if youre pregnant. When your body is growing another human inside it, youll need to fuel it frequently and make sure youre getting all the nutrients you need in regular doses; however, there is no research to show that fasting is a harmful practice for pregnant women.Some Muslim women do choose to practice fastingduring Ramadaneven throughout a pregnancy, but all pregnant women are encouraged to discuss drastic dietary changes with their doctor to ensure it will be safe for the baby.

Editor's note: Always consult your doctor before making a change to your diet.This article was originally published by Jen Reviews.

Jess Miller is a Registered Dietician based in New Zealand, specializing in dietary and lifestyle changes to address chronic conditions. Jess writes regularly on health-related topics for blogs including MindBodyGreen,Jen Reviews and The Huffington Post.

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15 Ways Intermittent Fasting Can Improve Your Health - AlterNet

Steps Method 1 Weighing Yourself

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Update your spreadsheet regularly. After you have downloaded the spreadsheet, make sure that you continue to use it after you first open it. Set a reminder on your phone or computer to remind you to complete it.

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Save your work. If you are working from a download, you will need to save your work regularly. You might also want to save the spreadsheet to a cloud service such as Dropbox or Google Cloud. Saving it on a cloud will preserve it in case anything happens to your computer.

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Streamline your needs. The advantage to on-line websites and apps is that they can track multiple aspects of your weight loss, not just the pounds that you lose or gain. You are more likely to hold yourself accountable if you have just one place where you can keep all of your information.

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14 Weird Ways to Lose Weight Without Exercising That Actually Work KDRV Vitamin B12, fish oil and calcium are all great for weight loss. While these supplements won't magically work right away, they do have long term benefits and make up for the nutrients you may be lacking in your diet. Multivitamins, such as One-A-Day ... and more »

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14 Weird Ways to Lose Weight Without Exercising That Actually Work - KDRV

Tara Kavanagh has several obese family members, so she always believed she was destined to be fat.

The 57 self-employed mom-of-three from Rapid City, South Dakota, 35, was already over 200 lbs. when she started having children, but her pregnancy weight brought her up to 304 lbs. After having her second child, she knew she wanted to make a change.

Iwas a young mother of two little girls and in my early 20s when I decided I didnt want to live the rest of my life obese and unhealthy anymore, she tells PEOPLE. I wanted to be an active mother and be able to play with my kids. I also wanted to live my life, not just exist. I wanted to experience new things and felt my size was holding me back.

Some of Kavanaghs family members had opted to undergo weight loss surgery, but had all ended up gaining their weight back. So she became determined to go a different route.

For a long time I felt surgery was my only option for how big I was there was no way I could lose so much weight on my own but after seeing my relatives gain their weight back, I knew it wasnt about the surgery, she says. It had to be about lifestyle, and I was determined to figure it out to prevent myself from spending all that money and going through all the pain of surgery for something that I never saw work long-term for anyone I knew who had it done.

Kavanagh admits she had never stuck to workout routines in the past because she would get bored before seeing any results. When she started doingJillian Michaelsworkouts (available onher appandFitFusion), she finally found a fitness program that she could stick to.

Jillians workouts are always fun and I look forward to doing them, she says. Right when I would be getting the hang of one workout, another would come out, so I never got bored. Over the years I have also appreciated that there are a variety of intensity levels to most moves, so no matter what weight I was at I could get a good workout. I still do the same workouts as a fit person that I did as a 300-lb. person, I just up the intensity level now to get my killer workout!

She also began paying more attention to what she ate.

I used to eat because I was bored, says Kavanagh. I never thought about what I was eating, how many calories were in it, the quality of it, etc. I ate because it made me feel good.

FROM PEN: Half Their Size: Find Out How This Mom-of-Two Keeps Off The 133 Lbs. She Lost

Initially, Kavanagh ate the same foods she always had, but started decreasing her portions.

I knew if I changed too much too fast I would get overwhelmed and quit, she says. After the weight started to come off, it was addictive for me to learn healthier ways of eating. I turned my focus on calories after that, living by what I learned from Jillian: my calories in needed to be less than my calories out. I used her app along with a fitness tracker, and the weight came off so easily!

Now Kavanagh focuses on eating unprocessed, non-GMO and organic as much as possible, and follows the 80/20 rule when it comes to eating.

I still need my treats once in a while! she says.

Losing 145 lbs. has given Kavanagh a whole new lease on life.

The best part of losing the weight has been gaining the confidence to really live my life and try new things, she says. I dont let my body hold me back anymore.

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Mom Who Weighed Over 300 Lbs. Was Determined to Lose Weight Without Surgery: How She Lost 145 Lbs. - PEOPLE.com

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We often hear about the last few pounds to lose. But what about when you have a whole 20 to go? A two-day juice cleanse isnt going to do the trick (nor is it usually healthy). Here are some lifelong tips to help you lose (and keep off) those 20 pounds for good.

Eating less is a good thing when youre trying to lose weight, but restricting your calories too low may lead to binges and send you into the evil cycle of yo-yo dieting.

However, if youre eating to the point of starving your body of necessary calories, your body adjusts by going into protection mode (it wants to preserve stored fuel) and slows down. In most cases, this means muscle loss. If youre having trouble losing weight, try keeping a food journal and take a close look to see if youre skimping on fuel.

This step may take a little time to learn. But I urge you to be patient with yourself, because becoming comfortable understanding your hunger quotient will definitely pay off. Getting used to eating to the point of contentedness, and not fullness, is crucial to long-term weight loss. When you conquer this tool, regardless of what youre eating, you will never dramatically overconsume.

Meticulously counting calories will end up being more frustrating than useful. Calories in versus calories out is an old way of thinking. There is much more involved with losing weight (hormones and hydration to name a couple) than calories.

Focus on nutrient-dense, low-calorie foods such as vegetables to bulk up your meals. Also, lean protein (such as fish, poultry or plant protein) and a little bit of healthy fat at every meal.

Sip H2O throughout the day. Staying hydrated is majorly important whether youre looking to lose 5, 10, 20 or 50 pounds. Heard this before? Betcha have. But are you doing it? No better time to start than now. Drinking water is important for all cellular functions, and hydration aids in weight loss. Not only that, the brain easily confuses thirst for hunger.

One meal will not change your body. It will take a consistent effort of many changes over time. Again, one meal will not change your body. So, dont get stressed and obsess over every meal or snack gone wrong.

Being in the correct emotional state while trying to lose weight is just as important as what you eat. Throw out the throw in the towel mindset and believe that you can and you will lose weight. Even if you slip up and have a chocolate chip cookie.

Are there certain snacks you keep around your house that you cant help but nibble on? Is your desk at work so messy that you have a hard time focusing on a simple task? Cleaning, clearing out and decluttering what you can control will make a big difference in making improvements in your diet. Re-doing your morning routine is also a way to take control of your environment and routine.

Losing weight does not mean you have to swear off raw cookie dough forever. Youre working on instilling new practices and habits into your everyday life, and that also means relearning how to indulge. When you indulge youre actually more likely to stay on track with your new eating plan.

Choose your absolute favorite indulgence when the time is right, and skip the rest. Be conscious about what youre eating in the moment and take time to enjoy the indulgence. This is different from reaching your hand over and over into a bag of M&Ms until the moment youre surprised theyre gone. If youre at your best friend's birthday party, and someone brought cookie dough, have a scoop. And enjoy the indulgence as part of the event and move right back onto your kale salad.

For more ways to live a Nutritious life, follow Keri on Instagram: @nutritiouslifeofficial. For more weight-loss tips, check out our My Weight-Loss Journey page.

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How to lose 20 pounds - Today.com

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