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American dieters have a bad case of one-thing-itis.

Every diet that has gotten traction in my lifetime, an unconscionably long time, has boiled weight loss down to one thing. Sure, the thing changes, but the oneness doesnt. You know the litany. Fat, carbs, sugar, meat, gluten.

There are two problems with one-thing-itis. Ones obvious, and the other, not so much.

First, the obvious one: Its not an effective weight-loss strategy. Decades of research shows failure after failure. People lose weight in the first six months, or maybe the first year or two, and then they stop. And then they regain.

The proof of the failure of these diets is all around us, in obesity rates that just wont quit. If any one thing actually was the answer for everyone whos trying to be thinner, we would have reversed the trend already. (There are, of course, health implications that arent weight-related, a column for another day.)

Yet the media particularly social media is filled with people shouting from the rooftops that the diet that worked for them is the One True Diet, the answer to our prayers. Which brings me to the less obvious problem with one-thing-ness, which I will let Dr. Seuss explain.

Remember the Sneetches?

Now, the Star-Belly Sneetches

Had bellies with stars.

The Plain-Belly Sneetches

Had none upon thars.

The starred Sneetches decide theyre the better Sneetches and want nothing to do with the Plain-Bellies. Enter entrepreneur Sylvester McMonkey McBean, with a machine to put stars on bellies. The Plain-Bellies pay to get stars upon thars, to the horror of the Star-Bellies, who then pay McBean to get their stars taken off. And so on.

If youre on Twitter, perhaps youve noticed people who identify themselves by their diet. Sometimes, its right there in their profile. Sometimes, its even in their name a little C (for carnivore) or V (for vegan) in a circle.

Sound familiar?

I am not unsympathetic to this. I have lost weight, and kept it off, and its a very compelling experience. The tendency to believe that the thing that worked for you will work for others is strong, and I understand wanting to shout it from the rooftops. Ive done it!

But making your diet part of your identity has unfortunate repercussions: Its bad for discourse, and its bad for you. Unfortunately, were hard-wired to do it.

Katherine Kinzler is a University of Chicago psychology professor and the author of How You Say It: Why You Talk the Way You Do And What It Says About You. She studies why Sneetches care about the stars on the bellies er, I mean in-group and out-group thinking by studying children and infants.

Human infants have to learn about what to eat, she told me, and a lot of what we learn is through social modeling. If each of us had to learn what was safe by trial and error, we would be in big trouble. Youre not trying all the foods, youre mimicking other people.

Which raises the question: Which other people?

From early in life, kids are thinking about the social nature of food, Kinzler told me. Given the choice, she said, babies prefer a food theyve seen a native speaker eat over a food eaten by a nonnative speaker.

We associate food with us and them from a very early age. From there, its just a hop, skip and jump to putting little letters after your name on Twitter.

And its downhill from there. As Yale psychology associate professor Yarrow Dunham wrote to me in an email, groups become more acrimonious when they are defined in opposition to one another, a framing that often leads in-group favoritism to also blossom into out-group derogation.

Spend some time on diet-related social media and youll see what he means. Its very dispiriting when people call each other vile names because they disagree about meats impact on LDL cholesterol. Or some other one thing.

Of course, the fight isnt just about the one thing. Its about us. And also them. Because thats how humans divide people up. Once you have a category and imbue that category with meaning, Kinzler explained, you end up with a kind of categorization mission creep. Its not just that people are making different choices. The underlying essence is different, and thats what produces the surface-level differences. This tendency, she said, takes root in a way that you cant observe, but feels deep and real.

So vegans arent just people who dont eat animal products. Theyre the kind of [fill-in-the-blank] person who makes that choice. And that makes them so much easier to insult!

We all read Lord of the Flies in junior high school, so we know all about our tendency to divide ourselves into essentially arbitrary groups and then build a hill so we can die on it. Social media just makes it easier.

Thats not the worst of it. Sure, elevating diet to be part of your identity is bad for discourse. But the reason its bad for discourse is that its bad for people engaging in the discourse; once you define yourself by your diet, it gets much harder to see evidence clearly.

Were seeing that dynamic play out in our response to COVID-19. You wouldnt think that your political affiliation would affect your ideas about virus transmission, but sure enough, a recent poll found that 32% of people with Republican stars on their bellies, but only 3% of those with Democratic stars, believe masks dont help limit the spread of the novel coronavirus.

Once a particular belief gets associated with something you consider essential about yourself your values, your affiliations, your identity confirmation bias kicks into high gear, and your chance of figuring out if your one thing is wrong plummets.

Diet preferences arent quite as arbitrary as Sneetch stars, of course, Theyre also personal. It doesnt matter if a diet doesnt outperform others in trials if it works for you. And if youve found one that works, Im delighted for you! Weight loss is really hard, and congratulations on your success. I get that you want to spread the word, and Im not asking you not to.

Heres what Im asking, not for the first time: civility. The public conversation is so much better without name-calling and sneering and smug superiority. We might have a fighting chance, together, of figuring out whats actually true, if were good to one another. But the biggest reason I try to be civil in public and if you look, I guarantee you will find instances where Ive failed is that it leaves the door open for me to change my mind. Meanness digs you in.

The Sneetches learned the lesson the hard way. They paid Sylvester McMonkey McBean to take stars off and then put them back on until the money ran out. But, by then, they had lost track of who was who, and they all just went back to being Sneetches. Broke Sneetches, but still. And they started being nice to one another.

Next month: the green eggs and ham diet.

Tamar Haspel writes about food and science and farms oysters on Cape Cod.

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Why making your diet part of your identity is bad for your health - and society - The Durango Herald

It was a devastating summer for the Arctic.

In September, sea ice in the Arctic Ocean hit a low of about 1.4 million acres the second-lowest on record, according to data from the National Snow and Ice Data Center. The only time it got lower was in 2012, when ice cover reached over just 1.3 million acres.

In the 1980s, ice covered at least 1 million more acres of ocean than it does now. In 1980, its minimum extent was 2.7 million square miles, according to NASA.

When it comes to ice on land, the picture is just as dire. Greenland is on track to lose more of its ice sheet this century than any other in the past 12,000 years, according to a recent study published in the journal Nature.

Weather patterns, like seasonal changes in atmospheric pressure, play a role in fluctuations in ice cover and loss. But climate change has overwhelmingly driven the dramatic increase in melting observed over the last 40 years.

"Absolutely we're seeing climate change at work because the warm summers become warmer and the cold winters aren't as cold as they were," Mark Serreze, director of the Snow and Ice Data Center, told the Associated Press.

The following 11 images reveal how melting ice has transformed the Arctic region.

Read more:
Photos reveal the extent of melting ice in the Arctic - Business Insider - Business Insider

On Oct. 21, Kim Kardashian West will celebrate the big 4-0. Through her lustrous career, the business mogul has had her fair share of successes and flops. Heres a look at a few of Kardashian Wests biggest fails.

RELATED: Kim Kardashians Biggest Business Failure Led to Her Biggest Success

Long before the success of Skims shapewear, Kardashian West became the face of longtime show brand Sketchers for their latest Shape-Up Sneakers. The promise was that the sneakers would tone and lift rear ends.

The company tapped Kardashian West due to her particular brand of voluptuous shape. By selling the ads with her attached, they made false claims of what could happen by wearing the shoes.

In May 2012, the Federal Trade Commission announced thatSkechers USA, Inc. has agreed to pay $40 million to settle charges that the company deceived consumersby making unfounded claims that Shape-ups would help people lose weight, and strengthen and tone their buttocks, legs and abdominal muscles, the website stated.

It continued: Besides Shape-ups,Skechers also made deceptive claims about its Resistance Runner, Toners, and Tone-ups shoes, the FTC alleged. Consumers who bought these toning shoes will be eligible for refunds either directly from the FTC or through a court-approved class-action lawsuit.

The Kardashian West empire probably wont go the shoe route in the future (unless its something she actually wears).

In 2008, Kardashian West was cast as Lisa Taylor in Disaster Movie to allure more teens into the theater. The parody film also starred Carmen Electra and Vanessa Minnillo. Kardashian Wests character is killed by a meteor.

The movie which is rated one-star on Rotten Tomatoes was ill-received by fans and critics. To date, Kardashian West claims that move as one of the most embarrassing things shes ever done.

Im mortified if you have the clip. I cant watch, she said, via Hello Giggles.

Needless to say, her big moment acting days are likely over.

RELATED: Kim Kardashians Most Successful Business Venture Might Surprise You

The same year the Sketchers ads took over TV, Kardashian West also dipped her toes into a whole other type of industry singing. With her EDM/hip-hop blended song Jam (Turn It Up), the reality TV star donated all proceeds to St. Jude Childrens Hospital.

Seeing as she didnt stick with becoming a Billboard pop star, were thinking this might go down as one of Kardashian-Wests less-than-stellar ventures.

After the launch of the Kardashian West perfume, True Reflection at Lorde & Taylor, the mogul, and her crew attended an event at Hush in North Carolina where swarms of fans were expected.

You might expect a place to sell out, packed from wall-to-wall to spot a Kardashian in real life. However, things didnt quite go this way. Less than 50 people showed in a two-hour length of time with multiple outlets stating she left abruptly to avoid further humiliation.

RELATED: This Is How Kim Kardashian West Really Feels About Turning 40

In another move to push the Kar-Jenners into billionaire status, Kardashian West along with the rest of her family invested in a novelty store in Las Vegas, Nevada, which had nothing to do with the reality shows location.

Kardashian Khaos sold souvenirs like t-shirts and $8 water bottles. The store closed down in 2014 after three years in business. Still, with Kardashian Wests 40th birthday coming up, theres plenty of time for more successes and scandals.

Read more:
5 of Kim Kardashian West's Biggest Business Fails Ahead of Her 40th Birthday - Showbiz Cheat Sheet

It also helped that she was no longer able to go out for meals and had to cook at home, where she prepared healthy meals for herself, like chicken, fish and salads. Rather than vodka on the rocks, her previous cocktail of choice, she diluted her vodka with mineral water and a splash of cranberry juice. Quarantine gave me time to be creative with the meals I was eating, she said.

Another reason many people gained weight is that they stopped planning their meals in advance. Without planning ahead, they would just grab whatever was available.

Before shelter in place they would prep their meals and sort of had a plan, said Dr. Rami Bailony, the co-founder and chief executive of Enara Health, a digital membership weight loss clinic. Once Covid hit they thought they could cook something up that was healthy. But once youre thinking about eating in the moment you tend to go with whats expedient.

When the pandemic started, Mindy Bachrach, 58, a home health occupational therapist in Henderson, Nev., soothed herself with sugary and high fat foods. As an essential worker, she was working pretty much all of her waking hours. I have a weird job, I eat in my car all the time, she said. If I dont prepare very carefully, I end up getting fast food, which I dont even like.

After two weeks, her pants were tighter. As someone who had lost and regained dozens of pounds in her life, she panicked. I decided I had to do something, she said. If I didnt, things were going to get out of control.

She went on the Whole 30 plan, which eliminates processed foods, sugar and sugar substitutes, alcohol, grains, dairy and most legumes. She also stopped weighing herself. I wanted the focus to be on how foods made me feel and not weight loss itself, she said. Thirty days later, she stepped on the scale and was down 20 pounds.

Randy Garcia, 42, of Dallas, has lost 104 pounds since July, 2019, with the help of Enara, which connects members with a doctor, dietitian and exercise coach and costs $400 a month.

More:
Using the Pandemic as an Opportunity to Lose Weight and Get in Shape - The New York Times

The key to understanding weight loss lies deep within your body, in the hormone insulin. Understand how it works and you will be able to conquer your inability to lose weight,explains CyrusKhambatta, Ph.D., co-author of Mastering Diabetes, The Revolutionary Method to Reverse Insulin Resistance Permanently in Type 1, Type 1.5, Type 2, Prediabetes, and Gestational Diabetes, with his co-author Robby Barbaro. The authors want to help you understand the role that insulin plays in your body, yourweight-lossjourney, and your life.

In the world of weight loss,the general perception is that it's impossible to lose weight and keep it off. As medical professionals who have treated people struggling with their weight, or have diabetes, pre-diabetes, and other metabolic disorders, we have seen it all. And the most common complaint among our patients is: "I've tried everydiet on the planet and nothing works."

Is this true? Is losing weight and keeping it off truly impossible? Why do some peoplemanage to succeed whileothers spend years yo-yo dieting, finally get frustrated, and give up? The truth is that your body weight is influenced by many physical, emotional, and mental aspects of your life.Blamingyour inability to lose weight on a single reason often results in oversimplifying a complex collection of biological processes.

When I started my career to help people with diabetes understand how to eat for excellent health, I never thought that one day I would become a weight loss coach. But helping more than 10,000 people lose weightand keep it off has given me the impetus to deep-dive into scientific research to find out the answer to a simple question:

From reading thousands of papers about weight loss, insulin resistance, diabetes, and heart disease, one thing has become abundantly clearin order to lose weight and keep it off in the long-term, its essential to understand the role that insulin plays in your body.

Truly understanding how insulin works will not only help you lose weight, it can actually save your life. The problem is that most people misunderstand the role insulin plays, and believe that it is simply a signal to tell the body that there is too much sugar present and to store it as fat. That's an oversimplification that can sabotage your best efforts. Here is the way it works:

The reason is simple: the amount of insulin that your pancreas secretes in the fasting and fed state is one of the most important determinants of your ability to lose weight now and into the future.

More importantly, understanding how to reverse insulin resistance (the underlying cause of high blood sugar present across all forms of diabetes) and become insulin sensitive is essential in understanding how to achieve your ideal body weight for the rest of your life.

In simple terms, insulin is the most anabolic hormone in your body. What this means is simple: insulin promotes more fuel storage and tissue growth than any other hormone more than testosterone, estrogen, growth hormone, and IGF-1.

When insulin is present in your blood in sufficient quantities, tissues receive a high energy signal that says this is your opportunity to uptake fuel, grow, and replicate.

In response, cells in tissues all throughout your body activate thousands of biological pathways specifically designed to uptake and store fuel, synthesize DNA, transcribe genes, manufacture protein, grow larger, and replicate.

Since insulin was first discovered in 1921, scientists have known that insulin is an essential hormone, and is critical for optimal health in all mammals. Why then, do millions of people around the world live in fear of insulin and do everything they can to minimize their insulin exposure?

Why do medical professionals and people living with diabetes point their finger at insulin and make claims that insulin will make you fat, or that insulin will increase your cholesterol, or that insulin will make you more insulin resistant? The reason is actually quite simple the biological role of insulin is one of the most misunderstood concepts in all of human biology.

(1) Insulin is absolutely necessary for life. If insulin were not present in your body, you would die in a short period of time (likely within weeks or months). Living in an insulin-deficient state for prolonged periods of time is incompatible with life.

(2) Insulin itself does not raise your risk for chronic disease. Excess insulin beyond your normal physiological level is what causes severe metabolic dysfunction, weight gain, and increases your risk for many chronic diseases over the course of time.

Both too little insulin and too much insulin increase your risk of death. However, secreting a normal amount of insulin:

(1) is required for life

(2) is required to control your blood glucose

(3) allows you to lose weight easily and sustainably, and

(4) minimizes your risk for many chronic diseases

So the key is toeat to control the amount of insulin in your body, lose weight, and keep it off.

Many health professionals will tell you to eat a low-carbohydrate diet to lose weight. While its true that low-carbohydrate diets like the Atkins Diet, the Paleo diet, the ketogenic diet, and the carnivore diet can certainly decrease the amount of insulin you secrete and help you lose weight quickly, low-carb diets can become problematic in the long-term.

Many people who eat a low-carb diet find that their appetite decreases significantly. As a result, they eat fewer calories which results in rapid weight loss. Scientists have discovered that low-carbohydrate diets are excellent rapid weight loss tools, but these low-carb diets also have a laundry list of side-effects including:

(1) They make you more insulin resistant, which dramatically increases your risk for many chronic diseases

(2) Are associated with an increased risk of heart disease and chronic kidney disease

(3) Significantly increase your risk for all-cause mortality (death from any cause)

(4) Are difficult to maintain in the long-term, often leading to rebound weight gain

Another extremely effective way to lose weight is to eat a low-fat, plant-based diet complete with as many whole fruits, starchy vegetables, legumes, and whole grains as possible.

When you do this youll lower the insulin concentration in your blood and make insulin extremely efficient in both your muscles and liver. This will decrease (but not eliminate) your insulin levels, and stimulate weight loss immediately and into the future.

As you eat more fiber-rich foods, youll likely feel satisfied with every meal, because the combination of fiber and water (known as bulk) stretches your stomach, small intestine, and large intestine, which tells your brain to slow or completely shut off your hunger signal.

Scientists have discovered that bulk is the most effective satiety signal in humans and that the amount of bulk in your food is the most important determinant of how satisfied you feel after a meal, and how likely you are to achieve your ideal body weight.

The truth is that even though low-carb diets can look attractive from the outside, successful long-term weight loss is associated with a low-fat diet, less energy-dense food, and more fiber-rich foods.

If youre only interested in rapid weight loss, then a low-carb diet can certainly get you the results youre looking for. But if you choose to eat this way, dont be surprised if the weight comes back in the future, and it makes it even harder to lose weight again, and keep it off.

If instead, youre looking to lose weight and keep it off, then eating a low-fat, plant-based, whole-food diet will help you lose weight consistently and sustainably, and virtually eliminate the risk of a yo-yo.

If you need more proof other than our experience, consider this: A meta-analysis of seventeen observational studies of more than 270,000 people concluded that low-carbohydrate diets increase mortality risk. The authors indicated that a systematic review and meta-analyses of worldwide reports suggested that low-carbohydrate diets were associated with a significantly higher risk of all-cause mortality in the long run. The authors further stated that these findings support the hypothesis that the short-term benefits of low-carbohydrate diets for weight loss are potentially irrelevant.

So knowing that your goal is to keep insulin efficient, as opposed to low, you need to eat a steady amount of carbs, preferably those that are high in fiber, to allow your body to burn carbs and fat, and not experience the yo-yo dieting phenomenon of losing fast and then gaining it back.

The plant-based approach to a low-fat diet high in whole foods is your best bet to long-term weight loss that sticks.

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The Hidden Reason Why You Can't Lose Weight, from an Expert - The Beet

Getting your steps in each day provides many benefits, mentally and physically. While any movement throughout the day, walking or otherwise, can be helpful for weight loss, there is research that suggests walking after a meal may provide additional benefits. Let's take a look at how exercise can influence weight loss, how much you need to walk each day, how to maximize the benefits of exercise, and why this is ultimately the best time to walk to lose weight. And for more healthy tips, be sure to check out our list of 21 Best Healthy Cooking Hacks of All Time.

We each have a base amount of calories we burn in a day. This is often referred to as your resting metabolism, and while that number stays relatively stable, the amount of movement we do each day through walking around the house, running errands, and intentional exercise can significantly increase your total calorie burn.

Weight loss is not always a straightforward calorie equation, but energy in versus energy out plays a major role in weight loss. Adding more movement each day is likely to be helpful in that calorie equation and aid in a weight loss goal.

Additionally, exercise can help manage blood sugar levels, another benefit aiding in weight loss. A 2016 study found walking for 10 minutes after each meal helps to lower blood sugar levels in those with Type 2 diabetes more than walking for 30 consecutive minutes at any other time throughout the day. While this study focused on those with diabetes, it is reasonable to expect similar outcomes in those with prediabetes, according to this study from 2013.

What is the mechanism behind exercise helping manage blood sugar levels? It is pretty simple. As your heart rate increases during moderate-intensity exercise, your muscles start to prefer carbohydrate, or sugar, as a primary energy source. When you eat carbohydrates at a meal, your blood sugar naturally starts to rise and it is the job of insulin to help pull that sugar out of the blood and deliver it to the different tissues of the body. Walking increases the amount of sugar your muscles require and helps to make use of the excess sugar that may be in your bloodstream following a meal.

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Managing blood sugar levels is extremely important for cardiovascular health and may also make weight loss easier. Post-meal exercise serves two major benefits for weight management: It increases calorie burn to encourage your body to use fat as an energy source, and it helps manage blood sugar levels that support overall health and alleviate the pancreas of additional work trying to manage blood sugar with insulin.

While there are many recommendations that exist for the amount and type of exercise you should be getting, the American Heart Association recommends 150 minutes of moderate-intensity aerobic exercise, like walking, each week. Walking just 21 minutes per day at a moderate speed may reduce the risk for heart disease and Type 2 diabetes, which is especially important for the 34.5% all US adults who have prediabetes and can support better bone health and promote less weight gain.

Walking at any time during the day can be beneficial for physical and mental well-being, however, walking after meals may be particularly helpful for those with pre-diabetes and Type 2 diabetes as the increased movement is able to remove some of the excess sugar in the blood and put it to work in muscle tissue. For those without any health conditions who are aiming to lose weight or use exercise to prevent future health complications, walking can be a valuable component in your daily routine.

To get started today, here are 30 Tips When You're Walking for Weight Loss.

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Walking At This Time Can Help You Lose More Weight - Yahoo Lifestyle

We have all heard that to curve your appetite just drink water to make your stomach feel full and you wont eat as much. Water doesnt help you eat less, says Barbara Rolls, a nutritionist at Penn State University. The body has different satiety points for food and water, and one doesnt translate to the other. But eating foods high in water content could satisfy appetite and curb calorie consumption.

Some people have said that drinking can hurt the digestion of your food. Drinking water with your meal may cause acidity in your stomach, as water dilutes the gastric juice released in the stomach and slows down the process of digestion. That may cause the undigested food in your stomach causes acid reflux and heartburn. There is no research that says drinking water during meals is a bad idea. There are however a few studies that hint toward people suffering from gastro-esophageal reflux disease (GERD) should avoid having liquids with meals as drinking liquid adds volume to the stomach leading to an increased risk of acid reflux, thereby worsening the condition of GERD patients.

Hunger and satiety are body sensations. Hunger motivates you to consume food. Satiety is the absence of hunger. Satiety is the sensation of feeling full. Satiety signals arise from your GI tract and other related organs during your meal. Satiety signals influence your eating behavior by activating neurons in the nucleus of the solitary tract (NTS) in the hindbrain. Satiety limits further food intake after you have a meal. Your hypothalamus gland, which is part of your central nervous system, regulates the amount of food you consume. Emotional and psychological factors also can cause or delay satiety. People with emotional issues may be totally satisfied by only a few bites of food.

A number of hormonal help to regulate your satiety. Leptin is produced by your fat cells. Leptin is considered a satiety hormone that reduces appetite and helps make you feel full. As one of your signaling hormone, its role is to communicate with the hypothalamus gland, which is the portion of your brain that regulates appetite and food intake. The stomach to help stimulate appetite secretes Ghrelin, another hormone. Hormones stimulating satiety include cholecystokinin (CCK)which is released from the gut to feedback by way of vagus nerves. Hormones OXM and PYY from the large intestine and pancreatic polypeptide (PP) released from the islets of Langerhans.

We require more water than any other thing we ingest. We may survive for a few weeks without food, but we would only last a few days without water. Water makes up more than two thirds of your body weight.

Drinking water is important all year around but you need to be especially meticulous about drinking water when the weather is hot. Two thirds of your body is composed of water. This makes it the bodys most vital nutrient. To maintain balance the average person needs about 2,500 ml. (about 10 cups) per day. Of this amount probably 60% will be obtained from drinking water or beverages, 30% from moist foods and the remaining 10% will be a by product of the metabolism of various nutrients. Are eight cups enough? The fact is, how much water you need to drink each day depends on a few factors, including your age, gender, activity level, humidity and even the weather. The Institute of Medicine, which sets Dietary Reference Intakes for all nutrients, says that in general, women need around 11 cups of water a day, while men need 15.6 cups a day. Water normally enters the body through the mouth but it can be lost in a number of ways. These include obvious losses as in urine, feces and sweat as well as less obvious losses, which occur by diffusion of water through the skin (perspiration throughout the day as part of metabolism) and by evaporation of water from the lungs during breathing.

To lose weight youll need both a nutritional and exercise plan. Scientists at the University of Colorado and Brown Medical School followed more than 10,000 Americans who lost weight and kept it off for years. Only 1% kept the pounds off with exercise alone, 10% did it with diet alone, and 89% using both.

Eating stimulates your body to burn calories because the digestion process uses a lot of energy. The body needs carbohydrates, fats, protein, vitamins, minerals, fiber and water to be healthy. Without proper nutrition and exercise, optimal health cannot be attained. Carbohydrates, fats and protein supply energy (calories) necessary for work and normal body functions. Vitamins, minerals, fiber and water do not have caloric value but are still necessary for normal body functions. The average American consumes 40% fat, 30% carbohydrates and 30% proteins daily. The average diet should consist of 15% fat, 20% protein and 65% complex carbohydrates. Saturated fats should make up less than 10% of your total fat intake. Make sure you consume between 12 to 15 calories per pound of body weight daily.

Instead of drinking water to lose weight work out for 30-60 minutes every day. Walking is great for the beginner and jogging can become addictive. Youll also want to do toning exercises for each part of the body such as weight training or calisthenics.

Strengthening muscles, tendons and ligaments with resistance exercise will make you stronger, help support the skeletal system and joints. Stronger muscles, tendons and ligaments can reduce your risk of having joint problems and help existing joint problems. You should talk with your doctor before you start because depending on what the joint problem, resistance training may aggravate it.

Aerobic exercises (walking, jogging, biking or swimming continuously for 15 minutes or more) are important but muscle-strengthening exercises are just as important to have a fit body. In fact, strength-building exercises are a necessary part of an aerobic program because they help keep the bones and joints strong enough to withstand aerobic training.

The key to fat loss is planning. Make a schedule for your exercise and a menu for your nutritional needs. Dont forget to get some sleep. Sleep is one of the other areas you have to fix if you want lasting healthy weight loss. Thats another article.

If you have a fitness question or concern you would like addressed write to: Tips to be Fit, P.O. Box 53443, Philadelphia, PA 19105 or tipstobefit@gmail.com. If youve missed an article of Tips to be Fit just search for Tips to be Fit.

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Tips To Be Fit: How important is water to trying to lose weight? - The Philadelphia Tribune

Photo illustration by Slate. Photos by Ljupco/iStock/Getty Images Plus and stargatechris/iStock/Getty Images Plus.

John thinks he knows the formula for losing weight: increase his exercise and quit the peanut M&Ms. He has a strong incentive to get fitat 72 and about to retire, he wants not only to have more energy to play pickleball and travel, but also to reduce his blood pressure medication. But for some reason, John cant stay in the right headspace to actually make the change. On a recent episode of How To!, Katy Milkman, a behavioral economist at the University of Pennsylvania and host of the podcast Choiceology, shares the science behind why we hold ourselves back from making real change and, moreover, how we can engineer our way into healthier, happier lives. With the right set up, the most difficult thingslike losing weightmay be easier andmore enjoyable than we thought. This transcript has been condensed and edited for clarity.

Charles Duhigg: Katy, what was your path to studying how people change their behaviors?Katy Milkman: My passion was engineering, but I found myself outside of the classroom wondering about self-control problems that I had and that my friends had. I was always curiouswhy we can solve very sophisticated problems and build bridges effectively, but we cant solve our own very simple problems?

I had issues trying to get myself to the gym at the end of a long day. I was a very competitive tennis player in high school and college, but I quit the varsity tennis team halfway through college. I still really wanted to stay in shape, but I struggled to find ways to get myself to the gym at the end of a long day of classes because I was tired. All I really wanted to do was lie down on the couch and watch TV or curl up with a good book. I realized maybe I can solve both of these problems in the very same way. So I concocted a scheme where I allowed myself only to enjoy those kinds of indulgencesspecifically I got really into audio novelswhen I was exercising. I would come home from a long day and I would find myself looking forward to a workout because I was gonna get to find out what happens next in my latest novel. Time flew when I was at the gym. It was really fun to workout. I call that temptation bundling and Ive studied it and showed that its not just meit can be useful for other people as well.

Charles: John, what do you feel like youre struggling with the most when it comes to weight loss? Is there something you could apply this idea of temptation bundling to?

John: Right now I find that one of my challenges is my wife, my second marriage. With the pandemic, my wife has been cooking cakes, so Im not watching my meals and Im eating unhealthy snacks or too much or the wrong food. If theres sugary things in the house, then thats where I migrate. The other day, for instance, our daughter-in-law brought us food from the store and at the last minute my wife says, Oh, get a big jar of peanut M&Ms.

Charles: Oh no.

John: They sit there on the counter. Since last Saturday Ive done great because I visualized that my wife had sneezed in the container! I thought, Oh no way am I going to have a handful of those now. And then last night I just had to have a handful of peanut M&Ms. If they hadnt been there, I never wouldve thought of that.

Katy: Food is a tough one. When I use it in temptation bundling, its usually the temptation component. What you can do is find a way to ensure that for every meal you have options ready that you are going to enjoy even if they arent peanut M&Ms. Another big thing to think about is restricting your access to that unhealthy food. It sounds like your environment is filled with temptations if youve got these peanut M&Ms on the counter and your wife is baking cakes. I think you need to work with your wife on creating that environment in your home so that you purge the unhealthy snacks as much as possible or put them in a locked cabinet that shes got the combination for, so if she doesnt want to restrict herself, theres a way to restrict you at least.

Charles: If you went to your wife and you said, Honey, I love you. But I dont love the fact that there are cakes around me. Can we take all the sweets and put them in a locked cabinet? And you have the key. How do you think shed react to that?

John: In general, I think shed be supportive. We dated in high school, went our separate ways, then got back together 40 years later. In some ways, its a perpetual honeymoon, but in a couple of ways, there are some challenges in our relationship. Shes more in the camp of we are who we are and we cant change. And Im more in the camp of Oh, we can always change. Thats what life is all about. And we kind of butt heads over that sometimes. When it gets distilled down to talking about eating, if I want to pay a lot of attention to the food I eat, she sees it as obsessing. I know she feels hurt if I dont want to eat whatever she cooks, so I havent actually talked to her about some of these things. But I absolutely need to do that. I will actually. I will commit to doing that.

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Charles: Katy, what John is saying makes sensethe things that we struggle with are so influenced by the people around us and in their attitudes to the change that were trying to create. What do we know about the science behind this?

Katy: Absolutely. Its so social. We have a lot of evidence supporting everything you just said the people around us are a huge contributor to our behavior. So if everybody around you starts eating more, youre much more likely to do the same and vice versa. John, if your wife decided she wanted to cut back, you would be likely to eat a little bit less and lose a little bit more. Trying to get on the same page is going to be really valuable for your success. With my dad, for example, Ive been very worried about his physical activity levels, so I convinced him to buy a Fitbit, which I also have. We have the ability to see each others stepsand he knows Im watching. In fact, he confessed to me that his steps werent uploading and he spent 2 hours on the phone with Fitbit support because he was so upset that I would think he hadnt walked enough that day.

Often a big opportunity is to figure out a third-party perspective on any kind of disagreement youre currently having with your partner. How would another person see this conflict and what would they think? This can help relieve some of the emotional tension. Maybe see if your wife would be open to thinking about your desire to lose weight from a third-party perspective. [Especially as you approach your retirement], this moment can feel like a breaking point from normal moments. Ive done research on the moments when people are more likely to try to make a change in their lives, and what weve found is the start of a new era, the start of your retirement years, the start of a new decade, even something as trivial as the start of a new week, help us step back and think big picture. What are our goals? That motivates us to start new projects and feel more separated from our past failings. For example, I had always wanted to write a book and just hadnt gotten up the nerve to do it. At the same time, my husband and I had been thinking about moving. We had a young son. We were ready to be out of an apartment and into a house. The day that we signed and became owners of a new house is the day that I sent out emails to agents and started the book-writing process. I just finished writing a book called How to Change. So the new house was the thing that pushed me over. It was a new era.

Charles: Okay, but what happens when the fresh start doesnt work so smoothly?

Katy: Yes, youre going to slip up. Nobodys perfect. One risk when you make plans to change like this is something called the what-the-hell effect. (I love that theres an academic term called the what-the-hell effect.) A challenge with this kind of rigid plan is youll never actually live up to all of your objectives. A big problem can be when you slip up saying, Oh, what the hell, I give up. If you have a plan for the day and you eat a cinnamon bun for breakfast because your wife just made a beautiful cinnamon bun, then you say, Oh, what the hell? Let me just have a steak and fries and pie for lunch. So when you have a plan you also have to think what will happen when you slip off track. What will you do? How will you get back on track? How will you forgive yourself? And how do you avoid slipping off track all the time and being too forgiving? Theres a sort of tightrope you have to walk. But if you can make progress for a month, even when you lose motivation little, you probably wont fall all the way off the wagon because you do build some habits. In my studies, about 30 percent of the behaviors we start doing for a month around, say, exercise, tend to stickeven if all of the tricks weve been using to put those good behaviors in place are pulled away. Habit can be really helpful.

Just one last thing to keep in mind is something called a commitment device. There are actually a couple of different websites you can use where you can put money down that youll forfeitor even send to a charity you hateif you fail to achieve some stated goal. Nike has made the Just Do It model such a part of our culture. But the research so consistently shows that its just not that easy. Our motivation does wax and wane. We need these systems. You have to recognize that it wont be easy to just do it. Willpower is hard. When you see that temptation, you reach for it. So the more you can do to structure the choices to help yourself, the better.

John: That might actually work. If I was going to commit $500 to Donald Trumps campaign, I think I would lose the weight in two days.

To hear Katy help John find the words to convince his wife to stop baking so many sweets, listen to the episode by clicking the player below or subscribing to How To! with Charles Duhigg wherever you get your podcasts.

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Navratri 2020: If you are looking for an opportunity to lose weight and are searching for the right diet plan during Navratri, we have got it covered for you, check these tips

New Delhi| Jagran Lifestyle Desk: The Hindu festival of Navratri is upon us. The nine-day festival is celebrated to mark the victory of good over evil. Sharad Navratri will start on 17th October and ends on 25th October this year. During thhis period, people worship different avatars of Goddess Durga and they observe fast and perform puja. And, if you are looking for an opportunity to lose weight and are searching for the right diet plan during Navratri, we have got it covered for you. Devotees celebrate this festival for 9 days in a grand way. Fasting is considered a good way to get back in shape and detox your body as well as lose weight, while it can have side effects if not done the right way.

Diet tips for Navratri 2020:

1. Prepare a Diet Chart in hand before fasting

If you are going to fast for 9 days, prepare a diet chart beforehand so that you can easily calculate the daily calories, all vital nutrients such as carbs, proteins, fats and fibre. While breaking fast, people tend to eat oily and fatty foods that are not good for health so try to avoid it.

2. Have small meals

Do not skip a meal! That's the rule to lose weight as having 3-4 small meals in a day can maintain the glucose level in the body and that will help you to maintain your energy all day.

3. Hydrate yourself

Staying hydrated is the most important step and not just water try having healthy fluids like coconut water, lime water, and vegetable juices in order to keep your body hydrated and it will help in detoxification too.

4. Go for healthy snacks

During Navratri, people eat various snacks that are not good for health like poori and pakodas but you better avoid that. Instead, go for sabooddana khichdi, bhel, chanas, makhana as it is better for your system.

5. Lower the intake of tea and coffee

Caffeine must be avoided as it makes a person dehydrated and also depletes nutrition from the process of digestion in the body.

Posted By: Deeksha Sharma

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Navratri 2020: Want to lose weight naturally while you fast? Follow these five handy tips - Jagran English

Indian actress Mishti Mukherjee, 27, died on October 2, with the cause of death cited by her publicist and family members as kidney failure brought on by the keto diet. While its not known whether Mukherjee had any underlying health issues, that is still a disturbing claim, given that the ketogenic diet has experienced the largest growth among most-searched dietary requirements in the UAE over the past three years, with a 1,028.21 per cent rise, according to digital marketing platform SEMrush.

We ask Dubai nutritionist Mitun de Sarkar and Ruba El Hourani, head dietician at RAK Hospital, for their expert opinions on the diet.

Mitun de Sarkar: In its simplest form, it is eliminating food groups that contain any glucose (mainly carbohydrates), and eating a dominantly high fat, medium protein and very low or almost negligible carbohydrate diet.

Ruba El Hourani: The keto diet prescribes a minimum 70 per cent of energy from fat and a severe restriction of carbohydrates to mimic a fasting state and induce ketosis. This is a process that happens when your body doesnt have enough carbohydrates to burn for energy, and it burns fat instead.

MDS: The keto diet requires followers to avoid sweet and carbohydrate-rich foods such as wheat flour, lentils, beans and rice, as well as sweet fruits. They can base their diets on natural fats, for example, avocados, coconut oil, coconut butter and ghee; proteins that come mainly from animal sources, such as beef, lamb, poultry, fish and eggs; low-starch vegetables, such as asparagus, broccoli, lettuce and mushrooms; and some fruits, including coconuts, limes, lemons and some berries.

REH: Followers of the diet can also eat cheese, which is rich in fat and high in protein, but they must avoid most refined carbohydrates, such as grains and flour, sugar, sweetened yoghurt, crisps, crackers and processed food.

MDS: All elimination diets, barring the ones required due to medical conditions or food allergies, carry a certain amount of risk. As the human gut is used to different food sources, eliminating entire food groups can put one at risk of certain gut issues and this may also disturb the homeostasis, or balance, of the body. Eating a higher protein diet could add more stress to the kidneys by raising levels of uric acid and it may disturb the calcium balance.

The authentic ketogenic diet is very difficult to follow socially, and requires the elimination of many fibre-rich, plant-based foods, so one may experience ill effects such as gut discomfort and constipation.

Research is ongoing to establish a definitive guide to navigate the ketogenic diet and some of the data is still nascent. It is advisable for anyone attempting the diet to do so under supervision and get regular tests done, to minimise the unpleasant side effects that may occur.

REH: Since more protein and fewer carbohydrates are the most common modifications of the keto diet, it can result in health complications over time. Changes in the macronutrient composition affect hormones, 14 metabolic pathways, gene expression, and the composition and function of the gut microbiome, which might affect fat storage. This can burden the organs and lead to conditions including kidney diseases and, eventually death if not treated or monitored.

REH: Early research suggests that a keto diet that is closely monitored and based on individual needs, for a shorter period of time, may benefit several health conditions, including epilepsy, metabolic syndrome, glycogen storage disease and type 2 diabetes.

REH: To minimise the adverse effects of ketosis on the body, I suggest that the ketogenic diet not exceed a 28-day cycle. This should be sufficient to initiate weight loss if other prescribed diets have failed, depending on each individuals needs and condition. Every cycle of the diet could be initiated again when the rate of weight loss has decreased, but for no longer than three cycles. It is important to keep in mind that old lifestyle habits will affect weight regain and health status, so any weight-loss plan should not be initiated without the supervision of a healthcare provider and dietician.

MDS: Get the required tests done, establish your core markers of health and the recommended ranges before going on any extreme diet.

MDS: Thats an easy one a wholesome, plant-dominant diet with plenty of fresh fruits and vegetables. Also, engage in mindful eating eat to nourish your body, avoid TV and mobile screens while eating, avoid grazing and processed foods, and follow professional advice if needed.

MDS: Weight loss is sustainable only if done over a period of time. Quick-fix diets are not permanent; we see many examples of people regaining the lost weight and more. The ketogenic diet may be beneficial to a few, but its long-term sustainability is one of its main caveats.

Take the case study of one of my clients, a lady in her late forties, who went on a keto diet based on the advice of a social media influencer, who cited the example of how she transformed herself. Followers were told they are allowed to eat slabs of butter every day to meet their fat needs, plus free-flowing ghee, coconut oil, fried burger patties without the bread and so on.

As enjoyable and tasty as it was initially, a stage came when my client had zero energy, suffered severe acidity and started losing her hair. A check at the clinic showed that her ferritin levels had hit rock bottom, her cholesterol and triglycerides had skyrocketed, her gut microbiome had suffered due to a lack of prebiotics and probiotics, and a few other blood markers were out of whack.

On top of this, her fear of the weight coming back caused her mental trauma. We are now helping her transition to a healthier eating plan, replenishing the deficiencies and treating her gut, yet without weight gain.

My question is, why do anything thats not sustainable? How is it logical to eat a whole slab of butter a day and consider it healthy? How and why would you want to be so adventurous with your health and believe everything you see on social media? Celebrities with personal chefs and high budgets cannot be the markers for determining our own trajectory to better health.

Updated: October 13, 2020 06:45 PM

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Is keto a healthy way to lose weight? Everything to know about the divisive low-carb diet - The National

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