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MANY people dread the winter months - when the days are shorter, the air is colder and somehow your jeans become that little bit more snug.

However, the festive season doesn't need to be synonymous with weight gain.

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Clinical dietitian Leanne Ward has shared six simple tricks to speed up weight loss before Christmas to make sure you still fit into your winter glad rags.

Leanne, from Queensland, Australia, emphasises that it's all about getting your portion sizes right and not fearing carbs.

She says: "The first thing that's important to remember is that fat loss andweight loss are really different.

"Many people lose a large amount of weight, say three to five kilos, in the first week and think that's really good - but this is often water or muscle weight and not true fat loss."

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Instead, Leanne urges slimmers to make it their goal to maintain muscle mass while only losing weight from your fat stores.

Speaking on her podcast, Leanne Ward Nutrition, she added: "Healthy eating is a long-term gain, and the slower you lose fat stores, the more likely they are to stay lost."

With this in mind, here, she takes us through her top tips to maximise weight loss this winter...

Leanne emphasises the importance of incorporating healthy unsaturated fats like nuts, avocado and salmon into your daily diet.

These fats are an important part of a healthy diet, and help reduce the risk of heart disease and lower cholesterol levels.

She says:"Unsaturated fats have been proven to decrease inflammation and are important for active individuals because exercise can be a stress on the body."

Unsaturated fats have been proven to decrease inflammation and are important for active individuals because exercise can be a stress on the body

Despite this, Leanne saysit's worth being mindful of just how much fat you add to your plate and snacks, as it's a very energy-dense food source.

She adds: "I like to add a thumb-sized portion of unsaturated fat to my meals and snacks throughout the day.

"If you're going to eat a whole avocado along with feta and eggs at breakfast, you can easily gain weight despite it being through healthy foods."

They're often deemed the enemy when it comes to weight loss but it seems as though carbs actually have an unnecessary rep.

Our bodies need carbs to function, in fact when it comes to long-term sustainable weight loss, evidence suggests carbs may indeed be your friend.

Leanne says: "Schedule your carbs to around your workout and use them to fuel your training.

BEST PORTION SIZES

PROTEIN - try to aim for proteins to cover around a quarter of your plate at every meal - and the same goes for snacks

CARBS - aim for another quarter of your plate, and opt for carby snacks before exercise

VEGGIES - half your plate needs to be covered in different veg, or salad

UNSATURATED FAT - try to include a thumb-size amount in every meal

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"The body uses carbohydrates as the easiest fuel source, so why would you eat fat or protein before a workout and make your body have to work harder?"

It comes following new research from Slimming World has found that low-carb diets are "damaging the nations health" by confusing dieters about the important role carbs play in nutrition.

It may seem a bit contradictory, but one of thebest ways to lose water weight is to actually drink more water.

That's because if you're constantly dehydrated, your body tends to retain more water in an attempt to prevent its water levels getting too low.

Water also boosts your metabolism, cleanses your body of waste and acts as an appetite suppressant, experts say.

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When it comes to the amount of water you should be drinking, Leanne says: "Drink one to two glasses with every meal and snack for optimum hydration."

You can usually use your urine colour as an indicator of hydration - if it's light yellow or fairly clear then you're well hydrated.

When it's dark yellow or amber then you need to be drinking more water.

How often do you spend quite a bit of time making your dinner, only to wolf it down in five minutes?

When you eat fast, your belly can't register how full it is - so you go back for second helpings or puddings when actually, you've eaten enough already.

Leanne recommends slowing down and really taking the time to chew every mouthful, so you'll give your body a chance to register how much it's taken on.

Leanne says: "Try chewing slowly and finish every mouthful before taking the next. Don't just shovel food in."

Cravings are not true hunger, so learn to differentiate between the two

She also said it's sometimes worth waiting until you're hungry to eat, as you don't have to avoid hunger entirely.

She adds: "Cravings are not true hunger, so learn to differentiate between the two."

If you think you're full, you don't have to finish everything on your plate. Instead, wait for 10-20 minutes, have a glass of water and go back only if you certainly are.

"Try going back for veggies," Leanne said.

"If you're going back for garlic bread, the chances are you don't actually need it."

Body-builders and gym fanatics yap on about protein all the time, but what you might not know is how vital it is to split your intake throughout the day.

"Many of us tend to get enough protein at lunch and dinner, but we fail to get enough of it at breakfast and in our snacks," Leanne said.

"Protein is especially important at breakfast, as if you don't get enough, you're likely to overeat carbs and cr**py foods later on because you won't feel satisfied."

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Leanne pointed out that research has shown that an "even spread" of protein throughout the day is best for fat loss, while eating too much at one meal isn't actually helpful.

"Aim for 25-30 grams of protein at every meal and snack," she said.

This equates to about a quarter of a plate of protein, which should never be "back-ended" at the end of a day.

It sounds simple but Leanne has emphasised just how important it is to get enough fruit and veg in your daily diet.

"A serve of vegetables is 75 grams, which is about a cup of salad leaves or half a cup of cooked, non-starchy vegetables," she said.

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Starchy vegetables such as corn, potatoes and sweet potatoes do not count here, because they are carbohydrates.

Leanne urges slimmers to have at least half a plate of veg at meal-times with foods such as broccoli, spinach, cabbage and zucchini.

And you should also not fear the sugar or fructose in fruit - as Leanne said "you are never going to get fat from eating fruit".

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Weight loss: Six ways to speed up fat loss & the best portion sizes to shed pounds - The Sun

Cheryl Strayed. Photo: Lisa Lake/Getty Images for Hello Sunshine

In March 2012, Vogue ran an excerpt of Cheryl Strayeds memoir, Wild, in its power issue. When Strayed, the writer behind the beloved advice column Dear Sugar, learned that Vogue wanted to feature her work, she was thrilled. But when she finally got her hands on a copy of the issue, she says she felt anything but powerful. The photo that Vogue had published of her was Photoshopped so heavily that her husband didnt recognize her at first.

Strayed discussed the incident in a recent episode of Dear Sugars, the podcast she co-hosts with Steve Almond, reflecting on what it felt like to be Photoshopped beyond recognition in a magazine issue ostensibly celebrating womens power. Everywhere we turn, [women are] undermined, even in this age where feminism is popular now, she said, adding that this fact was never made more alive to her than during her experience with Vogue.

On the podcast, Strayed recalled the day her publicist called her with the news that Vogue wanted to run the excerpt and do a photo shoot of her in Portland. She remembered thinking, this was going to be an enormous coup for me as a writer.

Strayed also recalled her very first thought after hearing about the photo shoot: [It] was, Im gonna try to delay the photo shoot for as long as possible because I need some time to lose weight, she said. I promised [myself] I wouldnt eat anything. I was a size 12 and you cant be a size 12 and be in Vogue magazine.

Though Strayed said her diet failed, she said she felt beautiful the day of her photo shoot in the woods. When the issue came out, Strayed said that she and her husband couldnt get their hands on a copy fast enough. When they flipped to the page featuring her, though, their hearts sank.

We open it up and there is a picture of me, and immediately my husband says, Is that you? she said. Because we were not sure. She continued:

They made me skinny, they gave me a boob job and some weird face job. They actually made me uglier than I am. But they made me thinner Here I am in my mid 40s, Ive been working all my life for this moment, and what they did was they corrected me They said, You know, were going to feature you as powerful, but were going to make you skinny first because thats how you have to be.

The main emotion Strayed felt upon seeing the photo was embarrassment. What does [this] say about their idea of female power? she asked in the episode.

Eight years later, Strayed said, I wanna dig into all of this because I would like to say, Oh that experience woke me up, and I said, Screw all of you, Im gonna be who I am, she said. It woke me up, but it didnt stop me from the cycle that Ive been in essentially all of my life, which is I have my skinny phases and then I have my fat phases. I feel good when Im at one phase, though its never thin enough, and I feel bad when Im at the other phase. And I know this is not an unfamiliar cycle for so many women.

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Original post:
Cheryl Strayed on the Humiliation of Being Photoshopped by Vogue - The Cut

The big difference between running and biking is the impact. It affects your bones and entire body in varying degrees. When youre on a bike with a high-capacity pedal power meter, theres little or no impact as it is a non-weight-bearing sport. When youre on the run, you can feel the force on every stride.

Running presses on the body for as much as seven times your own weight. Pedaling from a high-cushioned chair does not give the same amount of pressure. With that much difference, is there any way these two sports can complement each other?

For triathletes, theres no escapethey have to do both. But for those who do only one, theres much to talk about how each sport affects beginners or professionals individually.

Most cyclists dont do running because it affects their performance. For runners, its more on the practical side of things. Getting into cycling can be costly, whereas running only needs the basics. Here are reasonable starters for you to know that you can actually do boththough in an alternating manner every month.

Muscle Damage

For runners, theres a lot more hammering happening on their bodies compared to those of cyclists. Those who do long-distance running, at least two hours a day for three days, have been found to sustain muscle tearing and soreness.

The inflammation levels are higher for runners and take longer for most runners to recover, at least more than 24 hours for regular runners. Though you can reduce the recovery period by using muscle tapes on your knees, youll still need the same amount of time for resting.

When you run, you put more pressure on your body, mostly because of the surface contact. With the impact, theres more muscle trauma involved, which is why its best to add an alternative to your running routine. By alternating your workout regimen between running and biking, you give your legs enough time to recover from the trauma and rebuild muscle mass.

Burn More Calories

Though cycling is the softer sport, in terms of muscle damage, compared to running, there are still a lot of benefits in running that you dont want to miss out on. Depending on the goal of your routine, adding quick runs to your daily workout can burn more calories per mile than biking does.

If you need to lose weight, fast, then running is your best friend. It beats you up more than biking does, so the excess weight you may have put on over a few days can be torched quicker.

In every stride, you have to lift your own weight off the ground to propel yourself forward. When you come back down, your body absorbs all the impact, which makes it burn calories even more. These up and down motions can make it harder for you to run miles than it is pedal away on a bike.

Enjoy the Scenery

Both running and biking can take you to places youve never been to. They can offer you different points of view. When you run, you can cover a lot of ground and enjoy the scenery passing through.

On a bike, you can do that and more on a vantage point while covering more miles along the way. What makes the trip even more pleasurable is that you can carry along more stuff on a bike than you can on foot.

You can take snacks and drinks with you and take breaks in between to breathe in the landscapes you happen to be in. You can also bring some food on a day pack and have a mini picnic in between your runs. However, its a lot heavier, and it can make your running less comfortable.

Either way, taking turns in biking and running can definitely give you the varied perspective you need for your workout. It wont feel like a routine even if you do it every day.

Read the original:
3 Reasons You Should Run and Cycle Alternately in a Month - The Libertarian Republic

To stay healthy you dont have to hit the 10,000 mark, but you may need to speed up

Walking was once considered a poor excuse for a workout. Yet that was before exercise scientists published enough research to convince us that putting one foot in front of the other often enough will improve fitness and health, boost the mood and shrink the waistline.

Dr Stacy Clemes, a researcher in public health at Loughborough Universitys school of sport, exercise and health sciences, describes walking as almost the perfect form of physical activity: it is cheap, achievable and promises impressive results for those who do it regularly.

There is strong evidence that walking will reduce blood pressure, help to control blood glucose levels so that it effectively reduces the risk of type 2 diabetes and that it wards off heart disease, Clemes says. It will

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The new rules about walking: 10000 steps isn't essential, but speed is key - The Times

In the last few years, Instant Pots have become the go-to small kitchen appliance for home cooks. Busy parents use them to get dinner on the table in minutes, while batch cookers use them to simplify midweek meals. From oatmeal to chili to casseroles, it seems that just about everything can be cooked more quickly and easily in an Instant Pot.

A few years ago the idea that people would be cooking in pressure cookers en masse was unthinkable, says Elizabeth Barbone, a cookbook author and the creator of the pressure-cooker blog Cook Fast, Eat Well. Its been really fun to see folks not only embrace it, but to embrace it in different ways.

Instant Pots have come down quite a bit in price, and you can find them on sale for under $60. Tech and electronics are traditionally high-savings categories during Black Friday and during Cyber Week and small kitchen appliances like the Instant Pot are no exception.

Instant Pots are a brand of electric pressure cookers or multicookers. Pressure cookers work by creating heat under a tight seal, so the temperature is much higher than the boiling point of water and the steam cant escape. The steam cooks food much more quickly than traditional stovetop or oven cooking.

Its like a Crock Pot on steroids, says Brittany Williams, founder and creator of Instant Loss and author of Instant Loss: Eat Real, Lose Weight. You can put everything in there and walk away.

Yes. Under high heat and pressure things cook much faster. You can cook a brisket or pulled pork in under an hour, says Bruce Weinstein, coauthor of "The Instant Pot Bible".

The claims sound outlandish it reduces cooking time by 70 percent but thats because of the steam and the pressure, Barbone says.

There are a couple of caveats, though. You need to add in the time it takes the machine to come up to pressure. That can take 15 or 20 minutes.

And for some dishes, youll want the pressure to dissipate gradually. That can take five to 40 minutes depending on the dish. For meat-based dishes I like to release the pressure naturally for at least 10 minutes. If you release it right away the meat can seize up and become tough, Williams says.

Stovetop pressure cookers got a bad reputation years ago because it was relatively easy to remove the lid before the pressure released. So there was a risk of burns and messes. You could end up with soup on your ceiling, Williams says.

Todays electric models have built-in safety features so you cant release the lid when the pressure is still high.

Pressure cookers are safe, but we need to be following good practices, Barbone says. Some of the things you might see on the Internet, like covering the steam release valve, arent safe. Instead, position your pot so the steam isnt hitting your cabinets or walls if thats a concern.

And dont fill your Instant Pot more than about halfway. You need the pot empty enough to get to a safe pressure and remain safe throughout your cooking time.

Multicookers add other features to the pressure cooker. Youll see names like 6-in-1 or 10-in-1, depending on how many of these other options they add:

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The saut setting is popular. It allows you to use the Instant Pot the same way you use an electric skillet, Weinstein says. That saves you the hassle of sauting in one pan and then transferring your food to another pot for slow cooking.

If you want to make delicate vegetables or cream-based soups, you might want a pot with a low-pressure option. If youll do canning, you want a pot with that capability. And if Bluetooth connectivity and high-end electronics are important to you, you can choose from models with those features.

The Instant Pot line includes a range of models Lux, Duo, Viva, Ultra, Smart Wifi, and Max. Moving up adds more bells and whistles. Youll need to decide what features you need (will you really ever make yogurt?) to see which model is the right fit for you.

Another consideration? If you plan to leave your Instant Pot out on your countertop, you might want to factor in the different colors and designs you can choose with different models.

You might want a machine thats just a pressure cooker, not a multicooker. A lot of people are not interested in all those other things they just want something that can cook their dinner, Weinstein says.

Companies like Cuisinart make electric pressure cookers. And if youre just looking to do pressure cooking and you dont need a bunch of other features, you might find a better price by going that route.

Just keep in mind that Instant Pot multicookers tend to get hotter than most other pressure cookers, so if youre following an Instant Pot recipe it might take a few minutes longer to cook your dish with another machine.

For most people, the 6-quart is a good size. Its the size most recipes are designed for and can easily handle meals for a family of four or five. If you have a big family, want to cook large cuts of meat, or plan on cooking for a crowd, you might want to go up to the 8- or 10-quart.

With the 8-quart its hard to make things for one or two people, because you have to have a certain amount in there to work properly and create pressure, Weinstein says.

The 3-quart is a good choice for smaller spaces and cooking for one or two people. Some people like the 3-quart as a second pot for cooking side dishes.

Williams says the burn sensor is more sensitive in newer, higher pressure models. Paying attention to the liquid ratios is key. If theres not enough liquid or your sauce is thick you could run into burning.

In testing recipes that has happened to me a few times, Weinstein says. He says even something like using canned tomatoes packed in juice vs. packed in puree can make a difference.

The best way to avoid that is to follow tested recipes, he says. If it hasnt been tested you might end up with a burn.

Its also best to put your liquids and the foods that will release the most water on the bottom of the pot, and wait until after your dish is cooked to stir everything together.

Make sure you are using a recipe designed for the size pot you have. You could run into burning if youre using a recipe designed for a 6-quart pot in an 8-quart pot.

Before you use an Instant Pot for the first time do the initial test run, which is outlined in the user manual and just heats up water with your pot. See what it sounds like when a pressure cooker comes to pressure. The steam will sort of violently come out of the valve. If youve never heard it before it can be a little startling, Barbone says.

After that, try something simple like rice, Williams says. That way, if you make a mistake, youre not wasting a lot of money. Then move on to something like a broth-based soup.

Start with something simple. Dont start with a rack of ribs for your first recipe. Do something affordable so if it doesnt work out, youre not ruining something thats really pricey, Barbone says.

Just wash the liner and lid with dish soap and warm water, or run it through the dishwasher. Some people find the sealing ring for the lid traps odors, and they like to have two on hand, one for sweet dishes and one for savory foods. But by storing the lid upside down you can probably avoid that. You can also use the steam function with a little vinegar and lemon juice to remove any odor from the liner and sealing ring.

If you scald the bottom of your pot, Williams recommends the powder version of Barkeepers Friend.

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Buying an Instant Pot? Here's what you need to know - NBC News

Whenever we think of weight loss, we turn to diet and exercise to obtain the optimum results. While you must be preparing to set off to the gym and cut back severely on carbohydrates and sugar to lose weight, you probably tend to overlook the health benefits of swimming regularly. Weight training and cardio are preferred options for most fitness lovers, but swimming is an underrated activity which can not only help you lose weight fast but also helps you keep your weight in check. This form of exercise is also a great way to relieve stress, stay safe from joint aches and increase muscle density.

Why should I swim more often?

Unlike other exercises, swimming offers a full-body workout. It tones your muscles and builds endurance and improves cardiovascular health. Since swimming is a low-impact activity, it is great for those suffering from arthritis or have suffered muscular injuries. Swimming is also a safe exercise for pregnant women. If you swim for only an hour, you can end up burning 400 calories or more!

How can swimming help me lose weight?

Swimming utilises all your muscle groups, thus leading to a quicker weight loss than other exercises. Intense swimming burns more calories and burns belly fat by working the core. Whats great about swimming is that it also has an after-burn effect, meaning you continue to burn calories even hours after a swim. Swimming also increases muscle mass, thus improving metabolism and burning fat quicker.

What kind of strokes will give me the best results?

Swimming everyday can help you lose weight and do so quickly. If you are looking to strengthen and tone your stomach and abdominal muscles as well, try the breaststroke, freestyle, sidestroke, butterfly and backstroke. If you are new to swimming, you should start with swimming 30 minutes daily for 5 times a week. Regular swimmers can practise for an hour for 6 days a week. Give your body at least a day to relax and recover from injuries, if any.

See more here:
Weight Loss With Swimming: THIS is why swimming is the BEST weight loss exercise - PINKVILLA

It seems like a no-brainerif you want to lose weight, you need to eat less calories. But as anyone whos ever tried to achieve a lean, fit physique will know, it aint always that simple. In fact, in many cases, you actually need toincreaseyour calorie consumption in order to gain muscle and lose fat (were listening.) Here, the Aussie PT, nutritionist, mum of four, creator ofThe Bod andauthor ofMacrosgives us on the lowdown on how eating MORE can actually help you lose weight.

Whilst you cannot place a blanket statement on weight loss that will apply to everyone, typically, eating low calories for an extended period of time will not allow you to achieve the body goals youre aiming for. There are a few key reasons for this.

Firstly, when we starve our bodies in order to lose weight, we will either end up binging after a period of time or our bodies, which will stall in fat loss and require an even greater decrease of food to budge again meaning even LOWER caloric intake.

When we continue to drop calories lower and lower, we will start to see a variety of warning signs and alarm bells. Obviously, starting off, it will show as hunger, irritability andmood swings, fatigue or foggy brain. Then, over time it may become bad skin breakouts, loss of menstrual cycle, immune system struggling to fight off infections or even weight gain.

Lets dig a little deeper as to why some of these symptoms can occur and why I encourage all my clients to work on INCREASING their food intake and nourishing their bodies instead of using a low-calorie diet.

Eating less than your bodys daily energy requirements will boot you into starvation mode, where your metabolism actually slows down to conserve energy. This can cause your weight loss to slow down or plateau. Its important to understand your daily caloric requirement, and work out your macros (carbs, fats and protein) required to achieve your desired bod whether thats losing weight, gaining muscle or both and slowly increase your caloric intake over time to allow your metabolism to adjust.

Iincreased my daily calories over time from 1200when I first started competing in bikini competitions to more than 2500 now, without gaining body fat, while still increasing strength and muscle mass. Remember that often, eating more food will result in a better workout which in turn creates more muscle fibres and a faster metabolism the cycle continues and you keep getting leaner. WINNING!

Skipping meals to reduce overall calories or squeeze into a new outfit is a bad idea, full stop. Eating balanced meals regularly will provide sustained energy, regulate your blood sugar, eliminate cravings, avoid a food-coma from eating a whole days meals in one hit and help keep your metabolism firing. When you skip a meal in order to eat less overall for the day, you end up getting even more hungry and bingeing on more food than you would normally eat.

Food is fuel. It makes sense that a well-fuelled body performs better. And if you really want to lose weight and change your body composition, you need to train hard. The more muscle mass you have, the more calories youll burn even at rest. If youre too hungry and sluggish to perform, you wont be able to transform your physique to the bod you want. Even worse, an under-nourished body will actually start to break down muscle to generate the energy it requires. This is called catabolism, and means that undereating will effectively chew up your hard-earned muscle.

Whilst its particularly important to eat enough protein to rebuild and repair muscle cells, it is a common misconception that you must consume a super high protein diet. Around 1.5-2.5 grams of protein daily per kilo of bodyweight is all we require.

This article originally appeared on A Girl in Progress.

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A famous nutritionist on why eating less will not help you lose weight - Ladders

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When most of us want to lose weight, we stick to our leafy greens, but can grease and salt give you the same effects youre looking for in a salad?

One Taiwanese girl challenged all odds and lost 15 kgs after only eating fast food items for all 3 meals a day.

The girl took to the Chinese platform, DCard to share her story of how she decided to lose weight after she had overheard a colleague speak about how big her legs were in a skirt. Whats shocking is that she had managed to lose the weight after eating specific items at McDonalds everyday.

She wrote, I personally heard a colleague say that my legs were too thick, and yet I dared to wear a skirt. But because of you, I am the person I am now. Without you, I may still be 70 kgs.

She credits her weight loss to eating very specific items at McDonalds, where she works.

I work at McDonalds and eat it 3 times a day. I dont touch french fries, fried chicken skin, apple pies, burger buns and sugary drinks. I only eat the burger meat, lettuce, eggs, crispy chicken wings, non-sugary drinks and peeled fried chicken, she said. I really wanted to eat french fries at first. Its a pity to not eat french fries at McDonalds.

She also avoided having supper and boba milk tea, only indulging in sugarless green tea, sugarless black tea and Coke Zero when shes craving sweet treats. Loads of water also contributed to her weight loss, even though she very much dislikes H20.

Exercise also came into play considering she was originally a size XXL, but after months of dedication and effort, she saw herself go from an M to an S within a month.

Id run 10 laps at least 3 to 4 times a week. Id also go to the gym sometimes, she added. When I saw my efforts were not wasted, I really wanted to cry. My hard work was well worth it.

The girl specified that no diet pills were used during her weight loss efforts but encouraged those who want to lose weight to not be stingy when it comes to food.

Please dont go on a diet. If you choose not to eat and lose weight, you may never eat again. There are so many delicious things in the world, if you dont eat it, it would be such a waste.

Hence, exercise, pick and choose your meals, but live life to the fullest.

Its truly inspiring to see how she turned her life around instead of wallowing in her suffering, and yet still has such a bright attitude towards life.

Remember, kids, beauty comes from within.

Also read: Study: Crying Can Help You Lose Weight & The Best Time to Cry is From 7pm to 10pm

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Girl Loses 15kg While Eating McD Everyday After Colleague Made Fun of Her 'Big Legs' in a Skirt - WORLD OF BUZZ

Since calorie restriction wasnt extreme enough, we now have the 23:1 fast, or, the One Meal A Day (OMAD) diet which restricts food intake to a single meal a day, during the one hour in which eating is allowed. The other 23 hours are spent fasting.

Yes, that is correct: Followers of this diet do not eat at all for 23 hours of each day.

The OMAD diet also comes with a bunch of rules, according to what sports dietician Dana Angelo White told Health. The 1-hour meal must fall within the same 4-hour time-block every day. The meal must also be consumed in a standard dinner plate (not bowl); the meal cannot rise more than 3 inches off the plate, and only zero-calorie beverages like black coffee or water can be consumed during fasting hours. The upside to this rule is that during the single eating hour each day, one can consume anything they like, as much they like, without paying attention to nutrition or caloric value.

If this sounds like the weight-loss dream, the ascetic ideal not so fast. This version of starvation comes with an array of health problems. And the absolute, all-important, worst-of-all terrors? It wont make anyone skinny, either.

Related on The Swaddle:

Could Intuitive Eating End Diet Culture?

Positive research surrounding intermittent fasting exists, which lets one eat multiple meals a day and yet fast for a certain period of hours. However, these benefits are proven only for certain people. People can even sustain one meal a day fasts for temporary periods of time. However, the result of eating just one meal a day for longer periods of time like weeks and months will definitely be hunger pangs and fatigue, which will lead to less willpower, more eating and thus, eventual weight gain. While people on this restrictive OMAD diet will initially lose weight, its not very sustainable, nutritionistDavid Friedman told Mel Magazine. In fact,researchshows it may even cause you to gain weight in the long run skipping meals puts your body into a feast-or-famine, survival mode, which makes your cells crave more food. When you eat more, it stores the food as fat. Because of the larger calorie allowance on the OMAD diet, people tend to gorge, which can lead to weight gain over time.

Some risks of eating one meal a day include fatigue, irritability, inability to concentrate and hunger pangs, according to Medical News Today. If theres no control over what one is eating, one meal a day can lead to high blood pressure and cholesterol. Eating one meal a day makes ones digestive system work harder to process food, making the heart work harder to send extra blood to the gut, raising blood pressure and increasing ones risk for heartburn, according to Friedman. Plus, for individuals with diabetes and hypoglycemia, eating multiple times a day is non-negotiable.

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Untrending: The Keto Diet Might Help Weight Loss, But That Doesnt Make It Healthy

Eating one meal a day also opens up the risk for binge eating disorder a psychiatric eating disorder characterized by multiple episodes of binge eating alternating with feelings of shame and distress.

This is not a diet that can be sustained for a long period of time, therefore, as a registered dietitian, I do not endorse this weight loss diet approach. The OMAD diet can be extremely dangerous for children or young adults, people with diabetes or hypoglycemia, obesity, or metabolic rate issues, and it may increase the risk of binge eating, Katherine Marengo, LDN, RD, told Healthline.

Whether it be one meal a day, or a cleanse, or any other ridiculous new diet trend, lets just remember to take them all with a significantly heavy pinch of salt. When it comes to diet, a nutritionist who understands individual bodies and their strengths and weaknesses will always know best. Fads will never taste half as good as science feels.

More here:
Eating One Meal a Day for Weight Loss Has No Proven Benefits, May Cause a Host of Other Health Issues - The Swaddle

The holidays are here, which means seasonal weight gain will be close behind. Or in front.

Or both behind and in front. Some people are more gifted at even distribution than others.

Im one who tends to gain a few pounds around the holidays. The worst part is, I count 50 holidays on the calendar.

I celebrate them all.

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Whats more, I have a bad habit of forgetting that I was going to limit calories until after dessert. Isnt that the way it always goes?

A research project claims that holiday weight gain is nearly a universal occurrence. Findings were based on studies in Germany, the U.S. and Japan.

Three countries hardly seem like the universe, but I suppose they deemed the findings universal because they monitored people in three different countries, on three different continents. And they all put on weight around the holidays. Americans gained an average 1.3 pounds, Germans, 1.8 pounds, and the Japanese, 1.1 pounds.

Having German ancestors, I cant help but wonder if that puts me at risk of double jeopardy a 1.3 gain for being American, plus a 1.8 gain for the German heritage.

I do know that Germans do amazing things with butter, flour and sugar, and beef, gravy and potatoes.

Oh, go ahead. Put me down for the full 3.1 pounds.

Those numbers arent terrible on a large scale (pun intended). Most people lose half the weight immediately after the holidays, some lose it later in the year and others well, others buy the next size up.

The truth is, our bodies need food so that we can store fat in order to survive eight hours of sleep until we wake up and start eating again.

A couple of years ago Stove Top Stuffing offered Thanksgiving Dinner pants: stretch pants that grew as you grew. I call those kinds of pants my workout pants; it gives the whole concept of overeating a more uplifting psychological connotation.

Stove Top took relaxed fit to a new dimension. The pants were like a maroon parachute gathered at the waist with a wide band.

The pants sold faster than you could say pass the potatoes, and Stove Top has not offered them since. Perhaps Stove Top feared the pants would be a reminder of the calories in stuffing and thus be a detriment to sales.

If you tend to gain a few pounds at the holidays, remember this helping clean up after a big meal for one hour can burn 100 calories, and light house cleaning for one hour can burn 150 calories.

If youve cleaned up at your place and are still feeling stuffed, youre welcome to come over and help clean up at ours.

Ill save you a piece of pie.

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Turkey and dress(ing) for comfort over the holidays - Greenfield Daily Reporter

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