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Consumers who are at home more than usual during the COVID-19 (coronavirus) pandemic may be especially interested in getting in shape by trying out convenient web-based health and fitness services. The Better Business Bureau (BBB) is warning consumers about Noom, a popular app-based weight loss service.

According to BBB Serving Metropolitan New York, where Noom is headquartered, customers have submitted well over a thousand complaints alleging the company offers misleading free trials and subscriptions are difficult to cancel after free trials are complete. Nearly 100 of the complaints received are from consumers in the BBB Pacific Southwest region.

Many stay-at-home consumers are looking for options that can help them achieve their health and wellness goals during this pandemic time, said Claire Rosenzweig, President and CEO of BBB Serving Metropolitan New York. Smartphone applications and online programs may seem convenient especially when coupled with attractive free trial offers but consumers must always be cautious when shopping for a weight loss service.

Between August 16, 2019 and August 18, 2020, BBB received 1,213 consumer complaints regarding Noom, representing a significant uptick in complaint volume over previous years. Since July 2017, Noom has drawn a total of 2,023 complaints.

According to complaints made to BBB, consumers reportedly try to cancel the trial offer before it ends but still end up being billed for the subscription. A number of these consumers said they believed after the free trial the cost of monthly membership was between $20 and $40. Instead, they discovered they were charged for several months upfront upon the free trials end, resulting in alleged charges varying from $120 to $180 or more. Consumers consistently alleged difficulty trying to get in contact with Nooms customer service to request a refund of charges. They then turned to BBB for assistance.

As of this date, Nooms BBB Business Profile displays a D rating due to the high volume of complaints filed against the business and the companys failure to address the underlying cause of its recent pattern of complaints.

To avoid losing money on free trials and subscription services, especially in the health and wellness area, BBB recommends the following tips:

Be wary of free trial offers, and before signing up, fully understand all the terms and conditions. Free trial offers are common in the health and beauty category. Some deals might become subscription traps that hook consumers into paying for expensive products or services that they did not intend or agree to buy. Be cautious and proceed carefully if the business terms say that it takes payment from your credit card until you cancel.

Determine your fitness goals and check the details. Its hard work to lose weight. Find a program you can stick with, preferably one you enjoy, with goals that seem reasonable to you. Be sure you understand how the product or service is supposed to work. Does a weight loss plan require you to buy special foods? Can you cancel if you move or find the program doesnt meet your needs?

Always be wary of overpromises in advertisements and customer testimonials for weight loss services. According to the Centers for Disease Control and Prevention (CDC), evidence suggests a gradual loss of 1-2 pounds per week is a healthy goal and is more successful for achieving long-term weight loss.

Report concerns. If you come across an ad for a weight loss program or product that feels like its overpromising or deceptive, report it. Contact your BBB, report suspicious, confusing or misleading ads to BBB Ad Truth and file a report with the Federal Trade Commission.

Research the company with BBB.org before purchasing. Many companies specializing in weight loss programs or products have lengthy consumer track records with BBB. Check what people have to say about the product or company name by checking BBB.org and searching the internet in general to see if there are any complaints alleging issues you may come across yourself.

BBB.ORG

For more information or to schedule an interview with a BBB spokesperson, please contact Marilyn Huffman at 928-772-3410 or marilyn.huffman@bbbcommunity.org.

About the Better Business Bureau Serving the Pacific Southwest.For more than 100 years, the Better Business Bureau (BBB) has been helping people find businesses and charities they can trust. In 2019, people turned to BBB more than 358 million times by checking more than 232 million business profiles all available to the public for free at bbb.org. Incorporated locally in 1938, BBB Serving Pacific Southwest covers Greater Arizona and Southern California with key campuses in Phoenix, San Diego, Newport Beach, Prescott, Yuma, and Lake Havasu City. BBB Serving Pacific Southwest is supported by over 19,000 BBB Accredited Businesses, making it one of the largest BBB nationwide. Businesses that earn BBB Accreditation contractually agree and adhere to high standards of ethical business practices in the marketplace. BBB provides objective expertise and educational programs on topics affecting marketplace trust.

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Consumers Lose More Than Weight with Noom Health App - Flagstaff Business & Online News | Northern Arizona Local Newspaper - Flagstaff Business...

Have you gained a few extra kilos while staying indoor during lockdown? You do not have to specifically hit the gym or yoga centres to look fabulously fit.

People, irrespective of their profession and age can manage their weight effectively while making a safe weight loss journey at home.

However, it can become quite hard to lose those extra pounds while staying at home and with limited resources.

The lockdown has made quite a few citizens gain weight.

Entrepreneurs and working professionals are considered to be at higher risk of stress and medical problems. They always work under high pressure and in a stressful environment that contributes to the difficulty in maintaining their waistline. Due to the lack of physical activities and inactive schedules, their metabolism becomes slower which makes it more challenging to shed that unwanted fat stored in the body.

Additionally, there are risks associated with nutritional deficiencies that happen because of careless eating habits, further hampering the weight loss process.

Here are a few tactics that working adults can incorporate in their daily routine to lose weight and boost their health:

Working from home brings a lot of perks with uninvited weight gain. It brings a lot of changes in the composition and metabolism of the body. To aid the weight loss journey, eating habits need to be changed.

Most people tend to eat far more calories than what is required by their bodies which results in gradual weight gain.

Tracking your food intake and recording activity helps you maintain a healthy weight.

To stay healthy, you should eat food that is full of nutrients without adding extra calories. Mainly green and leafy vegetables should be included in your daily diet to aid the fat-burning process.

When it comes to losing weight, cardio sessions are very important, regardless of your body type. It works extremely well for teenagers. However, in adults, it can show contrary results. As the muscle mass declines with age, it slows down the metabolism that hinders weight loss.

It is imperative to add strength training to your daily workout routine.

A protein-rich diet is crucial for mid-age adults. It is the key to building and maintaining muscle mass and strength that ultimately promotes physical activity. It not only aids in weight loss but also assists in reversing muscle loss caused due to slow metabolism or inactive physical schedule.

Several studies also show that increasing the consumption of protein helps in maintaining weight for long-term health benefits.

Proteins are excellent when it comes to promoting physical activity.

Keeping the body hydrated is important for healthy weight loss. Usually, during mid-age adults who are working professionals or entrepreneurs, tend to get less thirsty. They become dehydrated which is medically not good for their health and weight loss.

It is important to keep hydrating yourself throughout the day.

Pre-made or packed drinks with added sugars are not recommended as they are strongly linked to weight gain. These drinks can also result in diabetes and diseases associated with fatty liver.

There is a direct correlation between sleep and weight loss, and getting quality sleep is everything for a healthy mind and body.

The connection between sleep and weight loss in adults cannot be ignored. Sleep-deprived adults experience day-time fatigue that makes them feel less motivated for physical activities. They are more likely to get tired in the first half of the day.

Having quality sleep for at least 7 to 8 hours a day enhances the bodys capability of responding to foods consumed throughout the day. Additionally, it helps the brain in making right and healthy choices and resisting tempting foods.

Weight loss seems extremely hard without physical activities. However, it is not impossible to achieve your goals if you are working and are restricted to go to your fitness centre due to the pandemic. With the right nutrition backed by consistent efforts, anyone can shed their overall body fat.

(Image Credits: Shutterstock)

(Disclaimer: The views and opinions expressed in this article are those of the author and do not necessarily reflect the views of YourStory.)

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Fitness first: Here's how to manage your weight during the pandemic - YourStory

Weight loss is never an easy path. Its a long journey that needs patience and dedication. Here are a few effective tips that will help you start the process right!

Excess weight can severely affect a persons confidence and self-esteem. Apart from that, being overweight can turn into a serious medical concern as it severely takes a toll on a persons health and creates issues in breathing, sleeping, mood swings and energy levels.

However, there are some effective ways to lose weight. Losing weight is not an easy journey as it requires patience, commitment and dedication. But once you are ready to be started, keep a few effective tips to follow that will help you to get on the road to weight loss.

1. Set Realistic Goals Through A JournalThe first step towards shedding weight is to set the right goals. Focus on both diet and exercises to make a long-term change. The weight loss goals should be smart, measurable, attainable and realistic. Keep a journal with you to jot down every progress you have made as this would help you to make necessary changes when something doesnt work out.

2. Cut On Junk & CarbsThe most important part is to cut back on junk, sugar and carbohydrates. Reducing carbs can lead to speedy weight loss. Once you cut down on these calories, your hunger levels would go down and lower your insulin levels, causing the kidneys to shed excess sodium and water. Avoid eating fried and junk to reduce bloating.

3. Drink WaterDrinking loads of water throughout the day can help in losing weight and belly fat. Water helps in cleansing the system and maintaining hydration levels in the body. Along with reducing appetite and calorie intake, water helps in keeping your skin glowy and healthy.

4. Eating Healthy Is The Key There is no doubt that exercising is extremely important. But, working out alone cant make any difference in weight loss. For losing weight, one needs to burn more calories than they consume in a day. Constructing meals in a way so that it includes protein, fat and vegetables which are tremendously necessary. So, when you are munching a lot of junk while working out hard, you wont get the desired results.

5. Exercise, Exercise and ExerciseExercise is extremely necessary for losing and maintaining weight loss. Exercising increases metabolism and also helps in maintaining the body mass, which helps in increasing the number of calories you burn each day. You can do easy exercises at home to shed weight or simply go for a run.

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Weight Loss Guide: 5 Effective tips that will help you kick start your journey - PINKVILLA

Anorexia nervosa is a type of eating disorder that leads people to obsess over their body image, weight, and caloric intake. It has the highest mortality rate of any mental health disorder.

If left untreated, anorexia can result in long-term physical ramifications like anemia, osteoporosis, and heart failure. It can also cause debilitating mental health effects like worsening depression, increased anxiety, and increased suicide risk. People with anorexia, or those experiencing symptoms of the disorder, should seek treatment immediately to prevent long-term health effects.

Here's how you can tell if you or someone you love might have anorexia nervosa, and what you can do to get a diagnosis.

Anorexia nervosa is a type of mental health disorder that causes individuals to have an intense fear of gaining weight, despite being at a normal or below normal weight. Those with the disorder will restrict caloric intake to the point of significant weight loss or an inability to gain weight for individuals still growing. Those with anorexia often evaluate their self-worth by their body weight or shape, and may experience distorted perceptions of their weight and size.

People with anorexia nervosa may also experience symptoms commonly associated with other eating disorders such as excessive exercising, binge eating, or purging with laxatives or by vomiting.

About 0.9% to 2% of women and 0.1% to 0.3% of men will develop anorexia at some point in their life. While eating disorders are often associated with women, 25% of anorexia nervosa cases are in men. The misconception that men cannot have anorexia puts them at a higher risk of dying from the disease due to lack of diagnosis.

Anorexia nervosa is a progressive disorder. While it may start off as obsessively adhering to a strict diet, it can evolve into eating very few calories, extreme anxiety about foods, and developing fears about certain food groups. These increasingly dangerous developments are why early detection is so critical.

Early detection can help ward off long-term impacts or more dangerous symptoms like organ failure. "Without integrative treatment, individuals may face a lifetime of potentially irreversible health problems, which is why timely, professional help is critical," says Kristin Wilson, a licensed professional counselor and vice president of the Newport Institute, a youth mental health center.

Because each case of anorexia is unique, symptoms will vary between individuals. Most people with anorexia may not display all of the following symptoms, but some combination of a few. Symptoms span three categories: behavioral, emotional, and physical.

Behavioral symptoms are some of the earliest signs of anorexia nervosa. Meanwhile, emotional symptoms are those that have to do with the changes in thoughts, values, and overall mental health. Physical symptoms are those discovered through medical examinations or are visible to others.

According to Jessica Jaeger, a registered dietitian specializing in eating disorders, and Chelsea D. Woodard, a licensed counselor and site director of The Renfrew Center, an eating disorder treatment facility, symptoms of anorexia include:

Wilson points out that sudden weight loss is not the same as being thin, as some people with the disorder may be a normal weight. The misconception that everyone struggling with anorexia is very thin can cause some people to not seek treatment out of fear they are not thin enough.

About 33% of people with anorexia also have a mood dysregulation disorder like depressive or bipolar disorder. Additionally, about half also suffer from an anxiety disorder like obsessive-compulsive disorder (OCD).

"Our clients with anorexia often report that restricting their caloric intake helps them to feel better in the midst of anxiety and depression," says Woodard. However, in the long-term these limitations create compounding problems and stress for the body to deal with.

A 2014 report from the National Institute of Health found about 24.3% of people with an eating disorder also have PTSD. For individuals who have a diagnosis of PTSD, symptoms of anorexia may give them a sense of control, says Wilson. In tightly controlling their food intake, they feel a sense of power return to their life and choices.

Undergoing treatment for PTSD may help people recover from anorexia nervosa. In a 2007 study published by The Journal of Treatment and Prevention, researchers found that PTSD and its symptoms needed to be satisfactorily addressed in order for someone to also reap benefits of treatment and recovery from an eating disorder.

Family history is a good indicator of your risk for developing an eating disorder. In fact, researchers have found that 50% to 80% of the risk for anorexia and bulimia is genetic.

Being exposed to negative ideas around weight and body image can also put you at an increased risk.

"If children grow up in an environment where dieting is encouraged, their parents dieted, or they experience body shame or weight-related teasing, they may be at a higher risk of developing eating disorder symptoms in general," says Jaeger.

According to Wilson, there are also a few demographics at a heightened risk for developing anorexia:

Though certain people are predisposed to the disease, Woodard notes, "anorexia nervosa does not discriminate: we know it affects people across all ages, races, sexes, genders, and socioeconomic statuses."

Because individuals suffering from anorexia nervosa may be in denial about their condition, self-diagnosis is difficult. Even if they believe a problem exists, they may be reluctant to seek help.

This hesitation can be due to thinking they aren't sick enough or from a fear of gaining weight once in treatment. However, there is no such thing as being "sick enough" and anyone who is struggling should reach out to a healthcare provider.

If you have a primary care doctor who you trust, they can be a good first point of contact. To confirm a diagnosis of anorexia, doctors may perform a series of tests.These exams will tease out other possible causes for why you're experiencing rapid weight loss and check for related complications, says Wilson. Other common conditions that may cause severe weight loss or a dysfunctional relationship with food are gastrointestinal conditions such as celiac disease.

If a medical doctor believes a diagnosis of anorexia nervosa is likely, they may refer you for evaluation by a mental health professional to confirm your condition. The mental health professional will ask you a series of questions about your behavior, mental health state, and self-reflection. Once someone is diagnosed with anorexia nervosa, they will receive an individualized treatment plan which may involve techniques such as therapy, nutritional education, and medical intervention, says Wilson.

Anorexia nervosa is a serious and life-threatening mental health disorder that causes someone to fixate on weight and food restriction. Symptoms of the disorder vary and are both emotional, behavioral, and physical. Therefore, if you or someone you love might have symptoms suggestive of anorexia, it's important to reach out to a healthcare professional like a doctor or psychiatrist for treatment.

"Despite the many challenges clients with anorexia face, complete recovery is totally possible," says Woodard. "Clients who are courageously willing to engage in the therapeutic and nutritional work during treatment have a great chance of seeing full recovery in their future. Making the decision to regain your life from the grips of anorexia requires bravery, hard work, and commitment."

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Do I have anorexia? How to recognize the signs and get proper treatment - Insider - INSIDER

Ulcerative colitis, the gastrointestinal affliction that has debilitated Prime Minister Shinzo Abe of Japan so badly that he is resigning, is a chronic inflammatory bowel disease, which is suffered by millions and can flare up unpredictably.

It irritates and inflames the innermost lining of the large intestine and rectum, causing ulcers or sores. Symptoms can include uncontrolled diarrhea, rectal bleeding, weight loss, diminished appetite, abdominal pain and frequent need to use the bathroom.

The disease can strike at a young age and worsen over time, as appeared to happen to Mr. Abe, 65. Doctors say they have also seen it develop in people in their 50s and older who had not suffered symptoms at a young age.

Inflammatory bowel disease also includes Crohns disease, which can disrupt the entire gastrointestinal tract.

Ulcerative colitis and Crohns together afflict more than two million people in North America, more than three million in Europe and millions more worldwide, according to estimates in an article published in May by Clinical Gastroenterology and Hepatology, a medical journal.

Dr. Ashwin N. Ananthakrishnan, a gastroenterologist at Massachusetts General Hospital who was the lead author of that article, said ulcerative colitis was first seen during the Civil War, and has dramatically increased since the 1940s in the United States and since the 1970s in Asia, including Japan.

He and other doctors attributed the growth in cases partly to changes in eating habits notably a move away from fiber-rich diets particularly in Asia. But the underlying causes and triggers of both Crohns and ulcerative colitis remain areas of intense research. Many treatments have been developed to ease the symptoms, but both diseases can recur without warning.

Its still associated with a lot of disruption, Dr. Ananthakrishnan said in a phone interview. People can have flare-ups that can last for a few days to a few weeks.

Dr. Reezwana Chowdhury, an assistant professor at the Johns Hopkins University School of Medicine and a specialist in colitis and other intestinal disorders, said ulcerative colitis can develop at any age and that children who are diagnosed with it can suffer chronic recurrences. Its a lifelong disease, Dr. Chowdhury said.

Removal of the large intestine can be considered a cure for ulcerative colitis, but not without complications. In some cases, surgeons create an artificial opening in the abdominal wall for the discharge of bodily waste from the small intestine, an operation known as an ileostomy.

Dr. Ananthakrishnan said advances in treatments had sharply reduced the need for surgery. Twenty years ago, he said, one in five patients needed surgery, compared with one in 10 now.

Nonetheless, he said, even people who have responded to treatments can suffer flare-ups, which appeared to be the case for Mr. Abe, and that can take a toll on functioning for such a high-level person.

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What Is Ulcerative Colitis, the Ailment Afflicting Shinzo Abe of Japan? - The New York Times

How do you know that you are overweight or obese? 10 tips to maintain a healthy weight  |  Photo Credit: iStock Images

New Delhi: There are over 1 billion overweight adults worldwide according to a 2020 study and obesity has reached epidemic proportions globally. At least 2.8 million people die each year as a result of being overweight or obese. Studies also found that about a third of the global populationincluding adults and children were overweight, of which 10% of people suffered from obesity. Obesity and being overweight can be linked to a number of health complications like Type-2 diabetes, heart disease, depression, respiratory problems, cancer and more.How do you know that you are overweight or obese?

BMI is an index commonly used for classification of obesity. Overweight is defined as a BMI (or body mass index) greater than or equal to 25.0 & Obesity as a BMI greater than and equal to 30.0.

Your eating and physical activity habits may raise your chances of becoming overweight and having obesity. If you are overweight or obese, here are things to keep in mind.

It is vital that your weight loss program is focussed more on well-being and overall health than rapid weight loss. This could be unscientific, unhealthy and cause many harmful side effects. Practices such as yoga lead not only to effective weight loss but also transforms you from the inside out. Let your aim be to lead a more wholesome, and healthy lifestyle if you want to enjoy sustained weight loss.

Grand Master Akshar is a guest contributor. Views expressed are personal.

Get the Latest health news, healthy diet, weight loss, Yoga, and fitness tips, more updates on Times Now

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How do you know that you are overweight or obese? 10 tips to maintain a healthy weight - Times Now

The concept of intuitive eating is simple: you eat when youre hungry and you stop when youre full. But even though it doesnt seem complicated, it does take some practice. After years of dieting or having an unhealthy relationship with food, it may take some time to cut through the noise and truly get in touch with what your body needs.

The first step to intuitive eating is learning the difference between physical and emotional hunger. Physical hunger, which presents as lack of energy, increased irritability, and hunger pangs, is a physiological need to eat. Emotional hunger, which is driven by uncomfortable emotions like sadness or boredom, is the desire to eat to satisfy cravings, even if youre not physically hungry.

Once youve learned to differentiate between physical and emotional hunger, the next step is to pay attention to when they show up. Next time you feel hungry, ask yourself if youre experiencing physical or emotional hunger. If the hunger is physical, eat until youre comfortably full, but not over-stuffed.

Christy Harrison, MPH, R.D., CDN, an anti-diet registered dietitian nutritionist and certified intuitive eating counselor, says, The solution to wonky or absent hunger cues is showing your body that it won't be deprived anymore; that means eating consistent meals and snacks, even if you don't feel hungry. Slowly, you'll start to rebuild that trust with your body," she says. "And eventually, you'll get back to being able to recognize and honor your hunger the way you were born doing.

Sepel also points out that its important to let go of negative self-talk. No more I'm eating too much or I have no willpower, she says. When you become a whole food eater and give up dieting, there should be no such thing as good or bad food. You're just committing to eating well 80 to 90 percent of the time, then relaxing with the rest. Your body can handle imperfect eating with moderation, but you need to trust your body first.

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Intuitive Eating May Just Be The Anti-Diet Your Body Is Hungry For - mindbodygreen.com

Can you prevent weight gain and 21st-century health problems by eating the way our ancestors did?

Thats the premise behind the paleo diet, which takes inspiration from the Paleolithic era that spanned between 2.6 million to 12,000 years ago predating the advent of farming and animal domestication.

Some followers of the paleo diet believe that humans are genetically adapted to eat a certain way one thats closer to how early humans ate. This view is rooted in the evolutionary discordance hypothesis, which states that human evolution stopped around 50,000 years ago. In other words, our Stone Age bodies are not suited for our modern diets of convenience and carbs, and this mismatch is making us fat and sick.

While eating like a caveman or cavewoman isnt easy, making the paleo leap is purported to result in a number of health benefits from weight loss, to clearer skin, to improved mood, to better sleep. But like many health and wellness fads, researchers say paleos health benefits are likely too good to be true.

Unfortunately, scientists havent found much evidence that backs up the health benefits of the paleo diet beyond weight loss. Other claims havent been studied at all. But what research has uncovered is that it might be unhealthy for some people to follow a paleo diet, particularly among those concerned with heart and kidney health.

But theres another mammoth in the room: Even paleolithic people didnt eat paleo. Plenty of anthropological research has found that the popular diets interpretations of how Paleolithic-era humans ate are pretty inaccurate.

"[With] ancient diets, people just ate the foods available to them. With the current globalized food system, we now have access to more types of food, which makes that approach more complicated," says Colleen Rauchut Tewksbury, a senior research investigator and bariatric program manager at the University of Pennsylvania. She is also a spokeswoman for the Academy of Nutrition and Dietetics.

(Credit: Alexander Raths/Shutterstock.com)

According to Google Trends data, paleo was the most-searched diet in 2013. In recent years, diets like keto, intermittent fasting and the carnivore diet have kicked paleo out of the top rankings. But survey data from 2018 showed that roughly 3 million Americans were still following a version of the paleo diet.

It is also sometimes called the Paleolithic diet, Stone Age diet, hunter-gatherer diet or a caveman diet. Whole30, which is a 30-day regimen based on the paleo diet, has also become a popular way to supposedly reset the body after an indulgent holiday season.

But no matter what you call it, interest in adopting ancient diets isn't new. In the 1970s, an American gastroenterologist named Walter L. Voegtlin promoted a meat-centric Stone Age diet to achieve optimal health. Voegtlin is largely regarded as the pioneer of the modern paleo diet and was the first to write a book about it. But his ideas never gained widespread support, which perhaps is not a surprise considering some of Voegtlins extreme and unsavory views like encouraging the mass slaughter of dolphins and eugenics.

Since then, other purported health gurus helped to bring paleo out of the cave and into the mainstream. Primal eating feels at home in our current era of romanticizing health wisdom and habits of the past.

But before you keep sipping on bone broth, it might be a good idea to consider what real prehistoric people actually ate.

While people living in Paleolithic times would have painstakingly hunted and gathered their own food, modern-day followers of the diet can conveniently hop in their cars and zoom to the nearest grocery to find most paleo essentials on their shopping list. There, they can load up on all the meat, fish, eggs, fruits, non-starchy veggies and nuts they want. But dairy, legumes, grains, added sugars, alcohol, coffee and processed food should be avoided. Some versions of the paleo diet are stricter than others.

But a nuance the modern take on the diet doesn't take into account is that hunter-gatherers varied considerably in terms of the food they consumed. Different groups of early humans lived in vastly different climates and landscapes. People simply ate whatever was available to them, wherever that was.

Homo sapiens occupied every niche on the planet starting from [around] 100,000 years ago. We were highly adaptable, says Jennie Brand-Miller, a professor of nutrition at the University of Sydney. There were high-latitude hunter-gatherers who ate mostly animal foods and very little plant food and there was the opposite, [those who ate] a lot of plant-based food and only a little animal [protein].

Interestingly, there were no vegan hunter-gatherers, she says.

Meat-eating is often emphasized in anthropology simply because butchered animal bones are often better preserved and more likely to be discovered than evidence of plant-based meals. Based on whats been uncovered, early humans didnt appear to be terribly picky eaters. They probably ate insects. They didnt turn their nose up at elephant brains. They ate starchy tubers. They ate oats, processed by hand.

One things certain, though: Our ancestors most certainly did not eat bacon or chocolate. Those indulgences came on the food scene much later in history, yet are sometimes recommended in paleo diet literature. (But its pretty safe to say our paleo ancestors would have eaten bacon or chocolate, if given the chance.)

(Credit: Keith Homan/Shutterstock)

The idea that we should adopt a special diet because our genes are still stuck in the Stone Age isnt quite accurate.As cultures change through time, our genes change, too. Brand-Miller says there are a few genetic adaptations to modern diets that help illustrate this.

One of the best examples relates to milk and the prevalence of lactose intolerance. For most of our species history, the ability to digest milk after infancy didnt exist. Adults lacked lactase, the enzyme needed to break down lactose to simpler sugars that can be absorbed by the intestines. When people started domesticating cattle around 10,000 years ago, they started relying on dairy products as a food source. Over time, these groups evolved a genetic mutation for making lactase into adulthood. But because dairy wasnt a traditional part of diets everywhere, many descendants of these groups are missing this genetic mutation today.

People vary in their ability to process other foods as well, Brand-Miller says. People with genetic ties to regions that historically ate a high-starch diet tend to have more copies of the gene linked to higher production of salivary amylase an enzyme that breaks down carbs. That makes east Asians in particular more efficient at digesting starchy food. Likewise, Brand-Miller says fruit wasnt part of the traditional Arctic diet. So, its not surprising that a greater incidence of people with Inuit ancestry are deficient in sucrase, the enzyme that processes sucrose, a type of sugar.

But some people who dont have adequate levels of particular digestive enzymes can still consume small amounts of these foods without ill effects, Brand-Miller says. Aside from these differences, humans are generally well-adapted to eat almost anything put in front of them, which is perhaps one of the secrets to our species success.

People always have and probably always will eat a wide variety of foods depending on culture and what's available, says Melyssa Roy, a public health researcher at the University of Otago in New Zealand.

The health claims around the paleo diet are as controversial as the ancient menus themselves. Typically, the modern paleo diet is high in protein and low in carbohydrates. Paleo often gets a bad rap for being so restrictive, and it doesnt allow consumption of foods like legumes, whole grains and dairy products.

Nutrition has a lot of gray area, and many diets such as these leave little room for flexibility or individualization, says Rauchut Tewksbury.

Because paleo hasnt been studied extensively, the long-term benefits and potential risks are poorly understood. But if weight loss is your primary reason for considering the paleo diet, theres some evidence it works.

In a recent study, Roy and her colleagues compared the weight loss results of 250 overweight individuals following one of three diets: intermittent fasting, Mediterranean and paleo. After 12 months, all groups lost weight but paleo came in last. Paleo dieters lost 4 pounds on average, compared with a 6-pound loss on the Mediterranean diet, and nearly 9 pounds with intermittent fasting. In general, participants found it easiest to stick to the Mediterranean diet, which is an important part of sustaining weight loss over time.

But if quick weight loss is your goal the paleo diet has its merits.

"In the short term, lower carbohydrate paleo diets are associated with higher satiety and faster weight loss, Brand-Miller says.

A two-year randomized and controlled study followed 70 postmenopausal Swedish women who were obese. Some participants were assigned to a paleo diet that included lean meat, fish, eggs, vegetables, fruits, berries and nuts. Other participants were assigned to a diet in line with the Nordic Nutrition Recommendations (NNR), the joint dietary recommendations for northern European countries. The NNR incorporates less protein and fat, but more carbohydrates than the paleo diet.

Six months in, the paleo group lost more weight than those following the NNR. Paleo dieters lost 13 pounds on average compared with 5 pounds with NNR. But after 24 months, the difference in weight loss between the two diets was less pronounced. Both groups showed similar improvements in blood pressure and cholesterol. Interestingly, participants' triglyceride levels decreased more on the paleo diet. High levels of triglycerides a type of fat found in the blood have been linked to heart disease.

But that doesnt necessarily mean that the paleo diet is heart-healthy. Brand-Miller says several studies have linked low-carb diets to higher rates of death, especially from heart disease. To add to that, she says mouse studies have suggested high-carbohydrate diets increase longevity. Perhaps the reason is rooted in our microbiomes.

A study compared the bloodwork of 44 paleo dieters with 47 people following a diet based on Australian national health recommendations. Among paleo dieters, researchers found elevated levels of a compound called trimethylamine N-oxide, which is associated with heart problems. In their work, the researchers explained that high levels of this compound might be due to a lack of whole grains in the paleo diet. Bacteria in the gut produces trimethylamine N-oxide while digesting meat. But consuming whole grains increases production of beneficial gut bacteria, which seems to counter the harmful compound.

(Credit: WR.lili/Shutterstock)

Saturated fat might be another thing to worry about on the paleo diet. Dietary fats, in general, arent demonized today like they were in the '90s. But saturated fat isnt totally in the clear. Decades of research have linked the consumption of saturated fats to elevated levels of LDL cholesterol levels (the bad kind), which has been shown to increase the risk for heart disease.

The evidence is conflicting about whether high amounts of saturated fat are harmful in the context of this kind of diet. For some people, it may be better to avoid high amounts of animal fats, especially if they're still consuming a more standard diet. A strict paleo diet eliminates dairy, and there may be concerns around calcium intake, too, Roy says.

Diets that are high in protein have also been linked to kidney problems. Whether this applies to people with normally functioning kidneys hasn't been settled. Filtering excess protein from the blood can put additional stress on the organs, further decreasing their function among people with kidney problems.

But the idea that paleo must incorporate copious amounts of meat might be a bit of a misnomer to begin with.

[Paleo] is more about eating foods in their natural state, Roy says.

Brand-Miller says there are healthier approaches to paleo. For instance, incorporating plenty of fruits and vegetables even those that are packed with carbs. Plant-based foods can add nutrients, fiber, flavor and variety to diets.And, they'll help you live longer, too.

If the paleo diet gets anything right, it's the stance against processed food. Highly refined ultraprocessed foods now account for more than half of all calories consumed and 90 percent of added sugar intake in the U.S. which increases the risk of weight gain and several health conditions. But it's not a matter or paleo or bust.

Ultimately, the best way to eat for your health is the change you can keep up with. Most people know what they need to do: Limit calories, eat fruits, vegetables, whole grains and lean proteins. The challenge is how to do it, says Rauchut Tewksbury. There are lots of ways people can achieve this. The key is figuring out which is best for you as an individual that you can keep up with.

See the article here:
The Paleo Diet: Should Modern Humans Eat the Way Our Ancestors Did? - Discover Magazine

From my late teens to the early 20s, I suffered from chronic gut issues, leading to easy and unexplained weight fluctuations, low energy, and an immense amount of pain and frustration every single day things werent adding up for me. I was a healthy woman and was always so focussed on my health, doing everything right which made it extremely upsetting.

This fuelled me to study a Bachelor of Science Nutrition and visit many specialists to find answers (which I did not).

Then, to my surprise, after countless hours of research and finally visiting the right functional medicine doctor I discovered that my issues stemmed from having a slow thyroid and multiple food intolerances.

Since then, from simply eliminating those foods (mine were eggs, gluten, nearly all grains, and dairy) and adopting a unique dietary approach to manage my weight and bloating without the hunger after all of my research and trial and error on myself (which, by the way, is far from what we were taught in Uni with the old school, Australian Guide to Healthy Eating guidelines), I have healed myself. It is an incredible feeling.

I still, to this day, 5-6 years later, maintain the same lifestyle with absolute confidence and ease and best of all very little bloating, hunger, or yo-yo dieting habits like I was used to in the past.

I can manage my weight far easier and its the most freeing feeling in the world when youre not constantly searching for food and when you can get through an entire day without feeling 9 months pregnant and in severe pain.

I absolutely love helping others, so when I left university about 4.5 years ago I had a GIANT fire in my belly to help women who are going through what I went through. I immediately set off to work for myself and start my own business, Health with Bec.

My new lifes purpose was to help women slim down and begin to heal their own gut concerns too with my approach. In a nutshell, it is sugar-free, lower carb, gluten-free, nearly all dairy-free, rich in protein and healthy fats, and plentiful in low-calorie vegetables meaning BIG servings YES! This approach enables women to (actually) feel satisfied whilst reducing their calories. They also learn how to keep the weight off something that no other weight loss plans do.

I consulted women 1/1 for my first 2 years of business, working with over 400 extremely closely and in utter depth making personalized, totally custom plans. But, then I had to do more.

The results coming through were mind-blowing and I had to get this approach out to more women! I could also see so many common themes so pulling together a meal plan for this subset of women who do it all made sense to me. It could work.

Fast forward 2 years, and I now predominantly help women through my Signature online program, the 3 Week Body Reset which has been around for 18 months and a membership that I created only 10 months ago the Health with Bec Tribe. Women are FINALLY achieving results they have always dreamt of after trying it all. It is incredible. I have sold thousands of copies of the 3 Week Body Reset to women all around the world and have over 200, incredible women in the Tribe.

What a challenge it has been but also the best thing I have ever done in my entire life. I couldnt enjoy what I do anymore. It is my dream, purpose, and absolute passion to help women, day after day and I cant wait to continue to help more!

Dont stop your efforts to find answers after visiting a GP or even a specialist. BOOK IN with a highly renowned functional medicine doctor and get the right tests done. I WISH I did this sooner. I suggest food intolerance tests, gut microbiome tests, parasite tests, and SIBO tests. Also, getting all your hormones tested is vital, and last but not least, ensure you get your entire thyroid panel tested (not just TSH and T4 like all GPs do do the whole thing). This means, TSH, T4, T3, Reverse T3, and Thyroid Antibodies.

For diet, if you have tried everything try my approach! Its low carb but you dont even know it as I still include foods like bread and pasta I just have clever alternatives which I have listed below. Its so important to consider calories whilst ensuring every one of those calories is providing you with nutrients and helping you feel full. This is where the low carb comes in when we slightly reduce those, there is more room (calorie-wise) for more healthy fat and fat keeps us nice and full. We also NEED fat to absorb vitamins like vitamins A, D, E and K.

This bread is a lifesaver. Keep it in the freezer and have in place of regular bread! You can see that it has half the amount of carbohydrates, double the protein and double the fiber. What does this mean? You stay fuller for FAR longer! Resulting in eating less calories overall throughout the day, and ultimately weight loss.

You save calories and can have a way bigger serve too. Also, you create more room for calories for other joys in life, such as wine and a little dark chocolate (pictured below). I love recommending Lindt dark chocolate thats over 85% and encouraging women to enjoy a glass of wine or two a few times a week. Because of balance right?! The extra fiber is also amazing for gut health and digestion which we always want to focus on for long term weight loss and maintenance.

Read more:
How I Healed My Chronic Gut Issues & Weight Fluctuations - Sporteluxe

If, like many of us, you've taken to the internet to find a way to work out during the pandemic, the number of options and programs available can be overwhelming. And without a prior background in fitness, it can seem impossible to know which one to choose, or tell if a workout is worth your time.

The good news is you're likely to see some benefits from doing just about any online workout, and there's very little risk involved, according to Alex Koch, professor of exercise science at Lenoir-Rhyne University.

Koch added that for more experienced athletes or beginners looking to build strength and muscle more effectively, sticking to evidence-based exercise programs will give you the most value for your sweat.

For people who are just starting out with exercise, Koch said nearly any program that gets you moving can be a good starting point, and there's a relatively low risk of injuring yourself if you stick to body weight or light weight exercises.

"It's infinitely more effective than doing nothing. Most exercise is going to be safe and you'll see some benefits," he said.

Even a shorter workout, between 10 and 20 minutes, can be effective.

Many beginners' workouts will cycle through a timed amount of a lot of different movements without repeating. This kind of circuit can be a good option if you're short on time.

"Not having time to exercise is the number one barrier for exercise.Circuit training is fine for that, with metabolic and some strength benefits, and it gets you in and out fairly quickly," Koch said.

The bottom line is,if you enjoy an exercise routine and can stick to it, there's no reason to overthink your workout program as a beginner.

That said, it's still best to try to find a qualified instructor, even if the program is free, since you'll be more likely to get a good workout and avoid pitfalls like plateaus or repetitive use injuries.

Koch recommends looking for credentials, whether that's through a university program or qualified personal training certification.

And just because someone has abs, doesn't mean they'll be able to teach you how to get them, he added.

"If you go by appearance, that's a mistake. You can have a great physique that's mostly genetics," Koch said.

In fact, it can be a red flag when exercise programs focus exclusively on weight loss or fat-burning, or on specific promises such as six-pack abs in a set time period.

That's because science shows that exercise has relatively little to do with losing significant body fat, which is primarily a result of changing your eating habits.

In particular, steer clear of programs that claim to spot reduce fat, or burn fat on particular areas of the body such as the midsection or legs.

"There's so much research that you can't do that. If they suggest it, be skeptical," Koch said.

Body weight movements can be great for building strength, if done properly. Halfpoint Images/Getty Images

A problem with many free workouts, though, is that they involve doing similar routines every day. That can make for a convenient exercise session, but it can compromise your fitness gains over time.

"If you're a non-exerciser, it's a fine place to start, but you're going to plateau quickly. After a month of the same workout, you'll be about as fit as you're going to get," Koch said.

At that point, you'll want to change things up if you want to gain strength and muscle mass (and even if your goal is weight loss, building muscle can help by raising your base metabolism, burning more calories).

To do that, adding variation in intensity is key.

You'll want to work different muscle groups on different days (what's known as an exercise "split") to avoid overtraining any one type of movement. To use one simple example, you might opt to work leg muscles like your quads, hamstrings, and glutes on Monday and Wednesday, and train upper body muscles like your chest, shoulders, and back on Tuesday and Thursday.

In each of these more focused workouts, it's best to concentrate on a few targeted exercises, and repeat them in a single workout to get the most out of your muscles, according to Koch.

"If you want to see the most benefits in building strength and muscle, evidence suggests doing multiple sets, with more rest between sets, is better," he said.

You can also prioritize compound movements that hit multiple muscle groups, like deadlifts, squats, overhead presses, push-ups, and pull-ups to further boost your gains.

Finally, one of the best ways to evaluate a workout's effectiveness is to track your progress over time. Koch suggests objective measurements, such as how many reps or sets you can complete, or how much weight you can use.

But subjective measures are also important, including how you feel during and after a workout.

"Even if you're not doing maximum effort all the time, if you can do the same thing and it feels easier, that's progress," Koch said.

Read more:

Chloe Ting's YouTube workouts probably won't give you six-pack abs here are 4 things she doesn't tell you about getting fit

How to substitute barbells, pulley systems, and treadmills with at-home exercises, according to personal trainers

Sweating a lot during a workout may mean you're more fit, according to a sweat scientist

Link:
How to tell if a free online workout is worth your time and effort - Insider - INSIDER

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